Super Squats

FastMuscles!
The Most Powerful Manual For Packing On Slabs of Rock Hard Dense Muscle Mass While Melting Fat Like A
Furnace . .. Without Drugs, Supplements Or Even Daily Workouts!
FASTMUSCLES Program!
The Complete Guide To Building Existing Muscle Mass To Its
Fullest And The Only Guide That Shows You How To Stimulate
Abnormal Muscle Growth
By Rob Maraby
The Fat-Loss and Muscle Building Guru
Published By Rob Maraby Publishing

58 Corning Road
North York, Ontario
M2J 2M1 Canada
Legal Notices
The training and nutritional advice presented in this book are based on the training, personal experience, and research
of the author. Because everyone is physically different, the author and the publisher urge you to consult a health
physician or professional before you embark or use any suggestions contained in this book.
Not all exercises or diets are suitable for everyone. The publisher does not advocate the use of any particular diet and
exercise program, but firmly believes that the information presented in this book works.
Because of the inherent risks involved in undertaking any physical or nutritional program, the author and the publisher
are not responsible for any adverse effects or consequences resulting from the use of any of the suggestions,
preparations, or techniques taught or suggested in this book. Please do not use this book if you are unwilling to assume
this risk.
If for any reason you should feel any discomfort or pain when you exercise, please do not continue. The instructions
and advice presented are in no way intended as a substitute for medical counseling.
Consult your physician before you embark on the program. It is a sign of true wisdom and not cowardice, to seek a
second or third opinion
This publication should not be used as a substitute for professional medical advice.
© 2004 by Rob Maraby

For mail orders, write Rob Maraby Publishing, 58 Corning Road, North York, Ontario
M2J 2M1, Canada
All rights reserved. The text of this publication, or any part thereof, may not be reproduced in any manner whatsoever
without written consent from the publisher.
MindnMuscle program: ISBN 0-9730480-0-X

Maximum Muscle Mass in Minimum Time: ISBN 0-9730480-1-8
Maximum Fat Loss in Minimum Time: ISBN 0-9730480-2-6
How you can Lose 30 lbs of Body Fat Watching TV: ISBN 0-9730480-3-4
FastMuscles ™ www.fastmuscles.com 1 ©2001-2004 Rob Maraby

The Fastest Way To Naturally Gain Muscular weight! All rights reserved. Unauthorized Duplication Prohibited
FastMuscles!
Publishers Note:
There may be typos in these manual and other errors of a grammatical nature.
When I write, I write as I speak and in a straightforward, non-technical way. I am often very excited as I write, but I
don’t have a degree in English, so I ask you to bear with my literary style. You might find it unconventional and maybe
annoying. But if it is realistic and cutting edge information you are looking for, this manual will give it to you.
The information contained in this book will change your life like it changed mine. In just 12 weeks you can have a
tight, lean and attractive body without diets, daily exercises and supplements.
Disclaimer:
The training and nutritional advice presented in this book are based on the training, personal experience, and research
of the author. Because each individual and their situations are different, the author and the publisher urge you to consult
a physician or health professional before you embark or use any suggestions contained in this book.
Not all exercises or diets are suitable for everyone. The publisher does not advocate the use of any particular diet and/or
exercise program, but firmly believes that the information presented in this book works and should be presented to the
public.
Because of the inherent risks involved in undertaking any physical or nutritional program, the author and the publisher
are not responsible for any adverse effects or consequences resulting from the use of any of the suggestions,
preparations, or techniques taught or suggested in this book. Please do not use this book if you are unwilling to assume
this risk.
If for any reason you feel any discomfort or pain when you exercise, please do not continue. The instructions and
advice presented are in no way intended as a substitute for medical counselling.
Consult your physician before you embark on the program. It is a sign of true wisdom and not cowardice to seek a
second or third opinion.
Precautions and warnings

PLEASE READ THIS SECTION BEFORE YOU START USING THE PROGRAM
Fastmuscles is a breakthrough in the science of bodybuilding. It not only produces excellent strength results and
maximizes the growth of existing muscle cells(Hypertrophy). It is the only system that has been proven to cause super-
adaptation, which is the accelerated and dramatic growth of muscle cells.
The system when used wisely is safe and free from any health side effects. The system will only yield results for
healthy and athletic individuals. This system is not for you if you have heart problems or are obese.(If you are obese get
the MindnMuscle Program at www.mindnmuscle.com) It is important that you have a thorough medical examination
and permission from your professional doctor before you embark on this program.
The principles advocated in this manual are extremely intensive and taxing. They are designed for the intermediate to
advanced bodybuilder. They are designed for individuals with a moderate degree of experience and muscle growth.
For that reason the manual assumes that you know how to correctly perform the exercises recommended. If you don’t
know how to perform these exercises you are probably too inexperienced to use this program and you should not
proceed until you get at least some measure of experience and muscle growth.
If you fall into this category and would still like to proceed, we recommend that you use Phase1 of the program and
extend that cycle by 4 . This will create the necessary foundation for Phase 2, 3 and 4.It is advised that you develop
some measurable level of muscular development before you begin Phase 2 and 3.
All of the exercises here require a training partner and in Phase 2,3 and 4 a power rack. You must have these elements
present , the overall effectiveness of the program depends on them. Furthermore, because of the extreme weights
suggested, a spotter or two together with a power rack is essential for your personal safety.

FastMuscles!
You should not use steroids with this program. The whole purpose of these workouts is to stimulate an above normal
increases in natural testosterone. steroids intake will prevent this from occurring , furthermore it, may lead to injury
because the growth of your muscles and strength will far exceed the capacity of your tendons to handle the weight. If
you are currently on steroids , you need to take an extended layoff from them for at least 60 days before you use this
program.
You should expect immense soreness and some stiffness with this and any other intense bodybuilding routine.
How to Optimize the effectiveness of this system.

Fastmuscles relies on the gradual progression of intensity, frequency and volume of the phases suggested. Jumping
from one phase to another prematurely will hamper results and probably lead to injury. The program will take a long
while to complete. Nevertheless it is a full muscular developmental program, hence you can expect to maximize muscle
growth close to your true genetic potential when you are done with this program.
This is a muscle building program and hence you should eliminate aerobics and any sporting or recreational activity as
much as possible. Performing aerobics will lengthen the time for recovery and limit the chances of possible growth.
If your goal is to lose body fat whiles building muscle , read the MindnMuscle Program at www.mindnmuscle.com
Fastmuscles truly works, it allows hargainers to put on a measurable amount of muscle mass without any guesswork.
The need for force -feeding oneself or taking supplements is avoided with this program because used as indicated it
will “force ” the growth of existing and new muscle cells. The following weeks will produce the greatest results you
have ever experienced regardless of how long you have been bodybuilding.
Fastmuscles requires that you take a 1-2 week layoff from training at the gym before using this program. Disregarding
this suggestion will not produce the promised results.
This program once again should not be used by pregnant women, the elderly and those with any kind of aliment.
Introduction
What is the FastMuscles program?
Fastmuscles is a step-by–step revolutionary technology to astounding natural physical development. Many have used it
to literally transform their physiques beyond their genetic limitations. Fastmuscles takes advantage of the scientific
fact that abnormal and dramatic levels of muscle mass can be attained naturally in a relatively short period of time if
the right overload / intensity and nutrition is used. No other program as yet delivers that. Not only does Fastmuscles
stimulate abnormal muscle mass growth, it also possibly stimulates the growth of new muscle cells. In other words, it
stimulates the growth of new muscle cells so that you can quite literally exceed your previous genetic limitation.
There are a lot of effective programs out there that will build muscle mass, but they very often demand high volume
food consumption and heavy use of supplements. Furthermore , they require that you train long and hard(which is
impossible) with the end result being more fat gain than muscle.
FastMuscles does not require the use of supplements as a condition for success , nor does it require force-feeding. It is
so effective that even if you were half-starved you would make spectacular progress.
Fastmuscles is not for everyone, you must have great mental fortitude to endure the workouts and you must be willing
to sacrifice days to get the work done. After all nothing worthwhile comes without a price.
The FastMuscles program is the result of over 8 years of research in Africa . Research conducted by myself with
African athletes. After studying hundreds of athletes and hard gainers who had with them very little nutrition and
gym equipment to support their training, I have discovered some exact principles that ensure without guess work
speedy muscle and astounding strength gains in 99 percent of the hard gainers trained. These are techniques that will
allow you to put on 10- 40 pounds of muscle in as little as 12 weeks.
How effective is the program?

Like I said above, of all the hard gainers I was fortunate to train with, there is not a case instance in which my clients
did not put on the muscle they needed . There is no other program out there that delivers exceptional amazing strength
gains and muscle mass as the Fastmuscles program. There is no other program that can cause super -adaptation on a

FastMuscles!
consistent basis. And I say that with a strong conviction because I have tried every program out there and they all fall
short of delivering consistent and phenomenal results.
So effective is the program that nutritionally depressed hard gainers put on average 10-40 pounds of muscle in 12-19
weeks, and did so with over 6 times less activity than a old-fashioned weight gain routine; and with no force feeding
diet programs, special diets and supplements and no conventional old–fashioned weight gain routines.
More importantly individuals who use the FastMuscles program reach their full genetic potential in less than a year.
This means you can expect to get as big as you would like(within the confines of your genes) in less than a year rather
than the decade that most magazines and experts say it takes to develop a great body.
We guarantee that if you follow the simple suggestions laid forth in this book, you will see and feel the difference in
size and strength.
What you must do Now!

Ignore all prior knowledge of weight training save exercise form
You have taken the first step in changing your body by buying this book.
Because the program is unconventional you have to ignore all former knowledge of weight training you once had
except exercise form.(how to perform an exercise correctly)
You also need exceptional motivation and mental power, before you even begin to use the program. When I speak of
motivation, I don’t speak of the normal positive thinking stuff you always hear or read about. You need to have
motivation that ensures that you perform the workouts 110 percent and never less. This is the kind of mindset needed to
build muscle fast.
You need to believe in yourself and not be a follower. Recognize that just because everyone is using a particular
system for gaining weight does not necessarily mean it is right. People are scared to take responsibility and scared to
lead so they follow the masses, rest assured that while there is less ridicule with the masses, there are also less results
and lots of frustration. I encourage you to stop following routines that depress you , frustrate you and rob you of
priceless time and money. Using this system means that you are willing to be an individual and to do only what is
necessary to achieve the desired result.
I have written this book in non technical terms, and for good reason. You don’t need to know how a muscle moves in
order to lift a particular weight and to achieve success. So I will just show you all you need to know and skip on the
technicalities that take up space and provide no real results.
Note: you may be familiar with the exercises and that may be a plus. But I will point out that not all exercises are
created equal and furthermore exercises are not what makes this program work. It is the integral sum of the whole that
generates exceptional results. For example, if you did the exercises as directed but failed to follow the suggestion on
nutrition, frequency, volume and recovery you will likely not make exceptional progress.
So having said that lets get started ! By the end of this program you will be 10-40 pounds heavier with lean rock hard
muscles.
FastMuscles and women

What makes FastMuscles even more exceptional is that it is also geared towards women. There are no major
differences between a man and a woman as far as building muscle mass is concerned. Sure they have different kinds of
hormones and different levels of testosterone but the key point here is that they respond the same way to resistance
training. A muscle is a muscle and weights are weights. .Women in fact have an advantage over men when it comes to
achieving results and it is: they can recover faster than men from intense resistance training. This means they are likely
to see more strength gains and faster results. The fear of building too much muscle should be put aside in Fastmuscles.
FastMuscles key strength is building muscle fast; that is the goal and that is what it does best. And muscle is the best
weapon women and men can use in the war against body fat; muscle is the only way you can have a diet-free, daily
exercise-free life without putting on body fat. I can't stress this enough. I will not go into detail as to why muscle is the
key weapon in fighting the bulge.(For that get my book The MindnMuscle Program). I will just say that muscles are
active and require energy to “survive and to exist” fats don’t. Fat is inactive and will remain with you even if you don’t
feed it. In fact it is there to feed you should an emergency arise, such as a starvation which it perceives as a “famine to
the body.” So ladies, your singular goal like men is to build as much strength and as much muscle as humanely and
naturally possible. That is a clear cut route to a trim and hard physique.

FastMuscles!
Chapter 1
Lets take the traditional weight-gaining routine and break it down to see how and why the FastMuscles program is
light years ahead of other programs in generating results. Let me point out that the proof is in the hundreds of
testimonials I have gathered in the relatively short time this has been out.
Do you want to know the reason why you can’t seem to gain muscle like the professional in the magazines or ever
wonder why others seem to gain muscle just by looking at the weights?
The answer is that there are almost always on steroids or they have great genes
1.Steriods
To have 330 pounds of solid muscle on your body like the Olympians, happens with the use of steroids, If your goal is
to look like that, I can’t help you and no one can. The only way you will get that way is to use steroids, GH and I
personally will have no part to play in that!
WARNING: Don’t use steroids; I can’t even begin to tell you the side effects. Steroids
are not remotely worth it. To trade your life for a few pounds of muscle is pointless because you won’t be around to
enjoy it. Furthermore, with steroids, the moment you stop using the drug, you will shrink in size. The use of steroids is
not a long-term solution for building healthy muscle mass. This program is!
2. Superior genes
There are individuals out there that don’t need to lift weights to build muscle. Even the act of walking has given them
leg and calf muscles that hard gainers can’t ever hope to achieve. But note: even those individuals can’t get as big as
the Olympians without the use of steroids.
A few problems with traditional weight-training routines

Traditional weight-training routines usually advocate 6-7 days a week training for the beginner or hard gainer who
wants to gain muscle mass fast!
This is not only wrong it is potentially dangerous. The body and the recuperative system take a great deal of time to
recover from a workout. It can take week(s) and not a (and I speak for 99 percent of the cases) a day to recover.
Understand that before a muscle can grow, it has to first replenish glycogen sources for both the body and the damaged
muscles, and this takes time. For the hard gainer this phase can take up to a one to three days. After this stage of
“glycogen replenishment” the body has to repair the torn muscles. This takes anywhere from 3-7 days, not a day like
some propose. When that stage is complete, muscle growth and manifestation are almost instantaneous.
Now if you interfere in any of the above processes before they are completed, you will have to start from the beginning.
For example, if one were in the glycogen replenishing state and decided to train again , the glycogen stores would be
further depleted delaying all three stages of the recovery process.
In short, you can forget about muscle growth taking place if you disrupt any of the stages of recovery. Your prime
directive is to stimulate muscle and do all it takes to ensure that your muscles recover. To do this you will need a
workout log and more knowledge on nutrition, volume, frequency and rest periods, which will be discussed later as the
“Fundamentals”
Perform split routines
A split routine is when you divide the body into several parts and you train one part (usually the upper body) the first
day and follow with the lower body on the second day. Another common split routine is training the upper body on
Monday and the lower body on Wednesday. Using split routines will definitely short circuit the growth process when
used the conventional way.
In short, you should not train the body when a particular body part is still recovering from a previous workout. It does
not matter if one is the upper body and the other is the lower body. They still the share the same energy resources.
Can you see why you should never train another body part while you are recovering form another? Split routines can be
used only when there is ample time between splits to allow for sufficient recovery to take place.

FastMuscles!
Perform countless forced repetitions and other high intensity principles.

High intensity principles are tools and like any tools if you abuse them they simply will not work and might very well
hamper your progress.
The hard gainer finds it difficult to recover from normal straight sets. Adding forced repetitions and negatives, like
they are going out of fashion makes it impossible for the hard gainer to recover and thus make any decent muscle
gains.
I personally had to put some of my clients on an extended lay offs(up to a year), after they used such principles. They
were chronically overtrained and it took that long to recover from all those high intensity principles. With the rest
given, they almost always returned bigger and stronger after the one-year lay off. This is proof that less training equals
more muscle growth. The only time you should use a forced repetition is to complete a repetition when performing a
Rest Pause set which will be discussed in a later chapter.
The foundation of the Fastmuscles program

The truth about muscle
Muscle is easy to build. At least ,It is relatively easy if you know exactly how to do it. It is a science and art. It requires
knowledge to master. The reason why muscle is easy to build is based on the body’s need to survive.
The fact of the matter is that the body as a whole likes to stay constant. It dislikes change of any sort. Whether it is
pleasure or pain , the first line of work for the body is to resist change of any sort. This occurs on the mental as well as
physical level.
On a microscopic level your body is dynamic; cells die and are created; blood vessels are created and tissue is
destroyed and subsequently recreated. But all this change as a whole creates a state of “constant movement,” so that it
still “appears constant” to the survival mechanism of the body and is therefore neglected by the body as a survival
issue.
The body must first destroy cells before it creates new ones. And, just as cells are destroyed before another batch is
created, building muscle is the same way. Only that in the muscle case, the need for abnormal muscle development
hardly ever comes naturally.
By stressing or overloading the muscles the right way you are in effect destroying the existing muscles, to which the
body’s survival mode kicks in and signals the growth of bigger and stronger muscle to survive the next line of attack of
stress.
Point is the body must survive. And if you threaten the body’s survival ‘s mechanism it responds to the attack by
overcompensating with added abnormal muscle growth . Should the stress stop for a long period of time , the survival
mode is removed and muscle shrink , but they shrink with a survival memory implanted so that should the attack
happen again, the bodies survival mechanism kicks in again.
Survival means that the body will build muscle (if stressed right) in spite of the fact that you are half-starved or
overtrained. So the question you should ask yourself is this : have you been training hard enough to kick in the survival
mode of the body? I know for most of you the answer is no, or you would not be reading this. Remember to the body:
SURVIVAL = GROWTH
It is that simple. But there is a delicate balance to be reached and to be considered if growth is to be progressive and
consistent. Once the body can’t handle the level of stress applied and especially when that stress is applied consistently
and without sufficient rest periods to elapse, the body uses its “survival mode” to collapse the muscle rather than
enlarge it. The consequence of this are weaker and smaller muscles. So that that level of stress that was once
compromising its stable condition can now be eliminated.
Lets say you can lift 100 pounds for 12 reps and you do this everyday. The body will Atrophy and reduce the bicep
muscle so that it can no longer carry 100 pounds for 12 reps.
In effect the stress is eliminated by weakness. Again it is survival mechanism of the body at work.
This book shows you how to get just the right amount of stress, so that the body reacts by building bigger muscles and
not breaking down existing ones to cope with the stress.
Please remember that your body does not need and does not want an abnormal level of muscle mass. It is expensive for
it to maintain; after all, muscles require calories to be sustained.
The caveman in us has sensitive systems that prevent us from putting on muscle mass. So that when we workout, the
body actually begins to breakdown existing muscles cells in an attempt to short circuit the possibility of building larger
muscles.

FastMuscles!
Deep inside, your body has one directive and that is to survive. It does not care how big your biceps are or how strong
you are. It will only adapt to such stress when it absolutely has too; the body interprets this stress as a threat to its
survival. It is a threat to its very existence. So your body releases potential-muscle building hormones designed from
years of evolution to stop your bodybuilding progress. And that is why natural bodybuilding has been until now
unproductive, because your body had a better arsenal than you did. Now through scientific discovery there is a way to
win the war by constant survival threats to the body; threaten the body strong enough and short enough and it will have
no choice but to adapt to the stress or die. The end results is the hypertrophy of existing muscle cells.
Until recently your body was the main obstacle to your bodybuilding and mass building goals. The indispensable truth
is that your body fights as hard as it can to stop abnormal developments of muscle mass. The good news is that we can
reverse the game and force the body to activate satellite muscle cells, the end result being possible hyperplasia and
super-adaptation.
There are essentially two ways to bypass this natural muscle building fighting side of the body. One is through
emergency-style training, where the body is told to adapt immediately or face destruction. In such scenarios, the body
has to build muscle to survive, so in effect you are trying it to reverse its role from muscle eliminator to muscle builder
and it does so by building permanent muscle mass. (More of this in Phase 4) Training strategies have to be potent but
infrequent so as avoid telling the body to resume its muscle break down duties. More rest is needed to allow the growth
stimulation to manifest; to repair the damage and prevent such attacks from happening again by making the muscles
stronger to handle that same level of stress.
The zero effort theory

The less the better is a statement that applies to everyone along the genetic continuum. If you are a fast muscle gainer
you will still gain more mass at a faster rate if you did less training. And this rule applies both for frequency and
volume. If you could in theory stimulate muscle without physical effort , it would be the permanent solution to gaining
muscular fast.
But in reality this can’t be done. The only reason muscle is going to get bigger and stronger , is when you give it
sufficient reason too. Sufficient and sometimes extreme overload has to be placed on the targeted muscle for it to grow
in any shape or form. Progressive overload is a principle that says that you need to continuously and progressively
increase the amount of stress being placed on a muscle on a continuous basis for any muscle growth to take place.
But this concept has been abused. The fitness industry says that we need to continuously place sufficient stress on the
muscle on a daily and weekly basis. This thinking will lead to overtraining and an abrupt stop in progress.
placing sufficient overload is the right word; too much overload and you will be sinking into overtraining. I have seen
trainees in an attempt to stimulate growth perform up to 10 forced repetitions and then follow it with 10 negatives. This
is insane and the only thing you will get out of such a routine is damaged muscles and an almost destroyed recuperative
system. It will and can take upwards of three months to recover from such an exercise routine. But here is the paradox.
Assuming you did no exercises or recreational activity such as jogging and running. You could gain significant muscle
mass and strength from that “crazy” workout. Obviously there is no reason to subject to your self to that sort of stress.
If you performed more sets like these on a daily basis, you can forget about building muscle mass and strength, your
body would eventually breakdown; your immune system would weaken; and you would be susceptible to tamest virus
that came along. Chronic overtraining would be the right term and you would need up to a full year to recover from
chronic overtraining
Some Fundamentals you should know about:

In bodybuilding, intensity is the key factor responsible for muscular growth stimulation
Intensity is defined as generating the most amount of stress on a body part or muscle in the shortest period of time.
Before we get carried away and perform endless sets of forced repetitions and negatives you should understand that the
right amount of intensity is required for the hard gainer to achieve results. The words “right amount” should be studied
because it determines the difference between exceptional results and “ok ” results. The right amount means performing
the minimal amount of exercise needed to achieve muscular stimulation. More intensity is not better, the right amount
is.
More intensity up and above what is needed delays the recovery process and subsequently muscle mass and strength
gains. Intensity has everything to do with the amount of weight lifted in good form. It refers to the degree of difficulty
that one experiences during an exercise , for that very reason intensity is usually correlated with heavy weights and
high repetitions.

FastMuscles!
What is needed for muscle stimulation to occur is to give the body a level of stress that it is not accustomed to and
nothing more. This right amount is always 100 percent level of effort (i.e. taking a set to full positive muscular failure).
For instance, if you performed 10 full repetitions to muscular failure with 100 pounds that is 100 percent level of effort
and provided that you did use strict form and you did reach positive failure, you would have stimulated muscle growth.
For the next workout, you have to increase the weight or repetitions and train to 100 percent level of effort in order to
consistently add muscle mass. You would not have to add forced repetitions and negatives because that would be far
beyond what you need to generate the required results without training.
This is a delicate situation for the hard gainer or natural bodybuilder. The hard gainer finds it extremely difficult to
recover and make progress from a traditional five sets an exercise routine. He or she finds it hard to recuperate form
these simple sets of say biceps curls taken to positive failure.
If a simple five set routine is too demanding for the hard gainer’s recovery system , there is very little chance that the
hard gainer can recover from a set taken to both positive and negative failure.
The problem is not that they haven’t stimulated muscle with those sets, it is just that it will take a very long time to
recover from such an abusive exercise regimen –sometimes it can take upwards of 6 months or more. However, this
does not mean that the hard gainer can’t use these principles. It just means that they have to be prudent and cautious
with their use
Train to positive failure each and every set of an exercise

Positive failure can be defined as the point during a repetition, where by the weight being carried can no longer be
carried or moved in strict form. This essentially means that the muscles have been exhausted temporarily and are no
longer able to generate enough force to complete the movement.
Training to positive failure does not mean that you should not be able to perform another set after a short while. It does
not mean that your muscles are trained to the point where they can no longer function properly or contract on that
particular set. It simply is the point where enough growth stimuli have been delivered to the muscles.
Positive failure is a reference point one can use to measure the level of intensity reached. In this program, the point of
momentary muscular failure or positive failure represents a 100 percent level of intensity.
Training principles like forced repetitions usually take a set past the point of momentary muscular failure and as noted
above should be used with extreme caution, due to its damaging effects on the recovery system.
Training to momentary positive muscular failure is the only efficient and sure way for the hard gainer to gain muscle
mass and strength. There is simple no other way around it. And to make steady progress the intensity and overload
placed on a muscle has to be increased on a consistent basis (provided overtraining is avoided).
Please note that training to failure does not necessarily mean that you have to perform a full repetition. You can
perform partial repetitions to failure and get more flexibility and more muscle mass in a shorter period of time than
using full movements.
The reason why full repetitions are not the be all and end all of stimulating muscles is because they offer the least
amount of overload; the are too many weak points in a full range of motion that prevents the body from taxing the
“survival mechanism ”as quickly as possible. For example, you may be able to bench press 300 pounds for 5 full reps,
but you could quite possibly use as much as 450-500 pounds using partials. And remember, the muscle does not know
what 300 pounds is or 500 pounds, it just responds when it is being threatened. Five hundred pounds will pose more of
a threat than three pounds. The result is instant growth stimulation.
At the same time that does not mean we ignore full repetitions. We will be making use of full repetitions via Rest Pause
Training (RPT) in phase two, three and four of the program
.
Emphasize the lowering of the weight but do not abuse it.
Every movement has three basic phases: a positive phase, a negative phase and a static phase. The positive phase is the
weakest phase. The static and the negative phase are the strongest. One can carry about 50 –70 percent more weight on
the negative phase and 80-100 percent more on the static, when compared with the positive phase.
But because they are the strongest phase, they also tend to tax the recovery system more than the positive phase. For
the hard gainer this can quickly lead to overtraining. For this reason there is no sense in performing negative-only sets
or static-only sets. You should, however, get the maximum out of each repetition by accentuating the negative phase
and static phase of a movement, especially on the last repetition of a set.
Lets use an example to illustrate the three phases lets use an example. Using the bicep curl, the positive phase is when
we curl the weight toward our chest, the negative phase is when we lower the weight to or thighs: the static phase can
be any where in between, but is usually a few inches below the contracted position of the bicep curl. This contracted
position is the “strongest part of your range of motion.”
FastMuscles!
.
Train with strict form
Using strict form is of utmost importance to the bodybuilder. Not only does it eliminate injury, it also intensifies a set.
When you swing and jerk a weight around, there are tremendous forces being exerted on the muscular system, joints
and connective tissue. These forces often tend to exceed the capacity of these tissues resulting in severe injury.
More importantly, jerking and using momentum to lift a weight robs a proposed target muscle of the needed muscular
tension and subsequent stimulation needed to spur growth.
With the hard gainer we can’t afford to perform multiple sets, so each exercise performed has to place the most amount
of stress on the muscle. Strict form is the only way we can direct all the stress unto the muscle where they belong.
Remember, going to the gym is not about lifting weights, it is about building your body. By using proper form, strength
gains and muscle growth will follow.
Strict form is a prime foundation of this program. If you are performing a Rest Pause Repetition and you fail to use
strict form, you will take valuable stress away from the muscle and lose a potential growth building workout. If you fail
to use strict form in this program, the results will not be optimal. Fastmuscles advocates the use of the heaviest weights
only with good and strict form.
Why hard gainers need more rest and less exercise

Most skinny individual usually have two of the following traits in common
They are ectomorphs- defined as individuals with fast metabolisms and little muscle fiber.
They usually have very poor recovery systems.
All of these traits, are pretty set in stone. No amount of weight training will change your ectomporph characteristic, you
can build larger muscles but you can not reshape them.
And more importantly you can’t change your recovery system.
The most important thing here that stops muscle growth is the recovery system
For the hard gainer, an ordinary straight set is too taxing for his/her recovery system. If one to 4 sets are taxing, you can
understand why they never make any progress on multiple set and multi-exercise routines. If one set is too taxing and
leads to overtraining, we should find ways to lessen the stress on the recovery system. The two ways of doing that is to
do the minimize physical and recreational activity and use just sufficient intensity to stimulate muscle mass. Nothing
excessive.
Why the hard gainer needs more strength

The stronger a muscle is, the bigger it will become. If you build up strength, muscle will follow and conversely you
can’t build larger muscles without first getting stronger.
With increased strength the hard gainer can increase intensity without resorting to unnecessary and taxing High
Intensity Training (H.I.T.) principles
Most individuals make the mistake of performing too many workouts before the recovery process is complete. This is a
waste of time. Not only do you not stimulate any new growth, you disrupt the growth process and set back the time for
complete recovery and new muscle growth by days and sometimes weeks.
As a beginner you don’t have the strength necessary to damage the recovery system. That is why I suggest that you use
H.IT principles in the earlier stages.
Continuing with frequent workouts will lead to overtraining and eventually you will quit going to the gym since there
will be never any progress to show and speak of.
Less training is what you need to make exceptional gains. I urge you never to do more than specified; one extra set than
what has been indicated is potential overtraining.
Here is another difference between this revolutionary routine and other weight gaining programs. Some programs
encourage you to workout infrequently, and then if you are getting the feeling of being overtrained, you increase the
number of rest days to compensate for the loss of strength and muscle gains.
The problem with this is as follows. If you perform a workout once every month and you do so until you “see” no
results, you are essentially training productively until you overtrain. And when you overtrain you need an extended lay
off before you can recover and experience more uninterrupted growth.
With this program you eliminate the chance of overtraining. However if you feel with this schedule that you might be
overtraining, take a few days off and later return back to the schedule.

FastMuscles!
( e.g. if you trained once every three weeks and you felt overtrained, you could add days or even better a week to the
next scheduled workout, so that rather than being a month wait, it would be 5 weeks).
Remember less is better. And adding rest days even when your schedules does not signal it , does more good to your
body. Quite simply you can’t rest long enough.
Walk away from a failed set

Remember that with Fastmuscles if you fail to get a set right you must walk away from the set and workout and leave it
for another day. This principle makes you adhere to strict form and gives you more determination and strength few can
compare too.
I personally can’t afford to make a mistake on my only set dedicated to the chest. I want my chest bigger and stronger,
and I have to make sure that every workout I perform for my chest is perfect. Perfect form; perfect mental
concentration; perfect goal setting; perfect hand positioning; that set is literally my life for those few seconds I am
performing it.
Never, I repeat never repeat an exercise if you did not get it right! If you think you did not give it all on your single
chest exercise, don’t repeat the exercise again and don’t workout that body part . If you failed to give it 100 percent and
if you failed to see any strength increase from your workout, you are most likely overtraining and you should take a
day or three off. Treat each set like it is the very last set you will ever perform in your life. Treat the set like your life
depended on. It by using strict form and your absolute mental concentration. You will be amazed at the results.
Keep a Journal
Everything begins with a plan. If I asked you to build a deck without a plan or a blue print you would think I was nuts.
If I asked you to build without measuring how much wood you will need or how long the project will take you would
also think I was nuts. Your body is no different. If you expect change to take place, you have to expect and know what
kind of change is to take place. A blue print is essential to building the body of your dreams and to have success in any
part of your life. Know where you stand today by taking measurements and draw up a goal of where you want to go
and where you want to be in a specified time. Bodybuilding is an exact science. In fact. Once you get the formulas and
the variables, it is simply a matter of plugging in the numbers and getting the desired result. This program gives you the
formulas and as such you simply cannot fail.
This program depends 100 percent on a journal and one is provided for you, so use it!
You will not make the promised gains if you don’t have an exercise journal. Because FastMuscles works on the
premise that you must get stronger each and every workout. Failure to get stronger each and every workout is a result
of overtraining.
The only way you can track overtraining is by keeping a journal. This way you can catch overtraining before it sets in.
For instance, if you went to the gym and you made no progress since your last workout which could be a month ago,
you would know that you are overtraining or potentially overtraining. The solution would be to take extra time off.
So remember, keep a journal.
The Journal
The journal is important in tracking your progress and in keeping a comprehensive record of your workouts. By
recording your mindset, beliefs and sets and repetitions used in a successful workout, you can model a successful
situation without guessing. And you can successfully measure how much rest your body needs by seeing how long it
takes to recover.
A workout journal is simple yet concise. It is so concise that any person reading with a vague sense of bodybuilding
could duplicate the workout successfully. You must record the date, time, the weights used, the sets and repetitions
performed, how they were performed (slowly, explosively), the number of seconds you hold a contraction, what
intensity principle used (partials, rest pause etc), how you felt emotionally and how the muscle felt before the workout
and after. You must accurately record these points, especially when it comes to repetitions since any mistake could be
costly on an educational level. For instance, if you were able to perform one more rep compared to the last workout,
that is a good improvement. If, however, you failed to record it accurately, and made it one repetition short resulting in
an inaccurate measurement, you would de-motivating yourself (not that it is likely with NLP
You will also record any mental exercises done, as well as any dietary intakes. This is essential. Your journal here is
the ‘black box’ of your life. Someone should be able to read it and accurately model that workout without your help.
Things you should include in the Mind N’ Muscle journal. Include which NLP technique you used and how you used it!
How did it make you feel? Did you change any element of the exercise? What were the effects if any?

FastMuscles!
Under repetitions you should record the number of positive repetitions and any high-intensity concept used. You should
also comment on how you felt using the high intensity techniques. Rate their effectiveness by the way you feel and
indicate how they helped. For instance, if I performed ten positive repetitions to positive failure and I did four cheats, I
may have found that the cheats were not performed to my expectations and therefore I may have not stimulated enough
muscle. So, when the next workout comes along, I would know that I should be able to do twelve to fourteen
repetitions without any cheats or increasing the weight. You will know exactly how you felt and the way each
repetition and set contributed to the workout. Remember that a single repetition more than what you did the previous
session is a great achievement and a good indicator that you are getting the results you deserve.
Also, indicate the total weights used. Include the weight of the bar as well; for instance, if you used an Olympic bar and
with two 45-pound Olympic plates, the total weight would not be 45 pounds times two. Rather it would be 90 pounds
plus the weight of the Bar (25 pounds). Keeping accurate measure of the weights used can tell you a great deal about
your progress or lack of it. For example an increase in weight indicates an increase in overload to the muscles and
possible muscle stimulation, which translates to faster fat loss.
The Journal should track the rest between repetitions and sets. Recording this information is often the most overlooked
element in a training routine
If you did not record these rest periods you might jump to the wrong conclusions about your weight training routine.
Remember as a general rule; if you feel tired on a scheduled weight training routine and not up to the challenge do not
workout. Take another day of rest. More rest is always better. Whenever you are in doubt as to whether you have
recovered or not, always take a couple of days off. Extra fat loss and extra muscle and strength gains will be your
reward.Record your blood pressure if possible. This will be an extra motivator for you. Success breeds success!
Personal Journal
FASTMUSCLES
Date Time Notes

FastMuscles!
Use a Partner
When I talk of supervision I refer to the use of a spotter, someone who is going to be there to encourage you, motivate
you and help you generate the needed intensity as well as make sure you train in a safe environment.
Because of the nature of the suggested workouts, you might need a partner. Some exercise principles such as forced
repetition depend on a partner to spot you.. There are several advantages using a partner:
They motivate you to be consistent.
They can help you train beyond failure. And just to failure/
A true partner is like a lover, he/she should know when and how to spot you. Applying too much force disrupts the
required exercise intensity and also applying inadequate force can cause injury.
They can push you to higher levels or to achieve goals, because they represent a form of competition to you. And every
human loves a challenge.
If you are selecting a partner make sure they are stronger than you are, this will force you to push yourself to higher
levels of intensity.
6. Always make sure that the partner you chose is committed. He or she must always show up for your training
session, rain or shine.
The goal of a partner is to apply the necessary help to finish a set , no more no less. Your partner should never apply
more help than what is needed or less help than what is needed to complete a set. He or she is not there to show how
strong he or she is!
The most important part that a partner plays for the hard gainer is to help the hard gainer to increase the intensity of an
exercise by permitting the hard gainer to complete the last few repetitions that he or she would have not been able to
perform should they have been training by themselves.
How To Squeeze out extra repetitions

On any given set, when you feel your muscles failing, your lifting speed gradually slows down. Remain determined to
push or pull harder. Don’t give up! The movement of the bar may take several seconds but it will move if you continue
with your efforts. Push fear away! Concentrate! Keep your mind on the weight and on the muscle even though you may
not be moving it. Persevere with it, inch by inch. Practise short, rapid breaths in succession and you’ll complete the
movement. If you don’t, you’ll know that you gave your utmost and no partner helped you. You’ll be a champion and
you will dictate your own success.
For the Hard gainer Recovery is Everything

Without the proper recovery no amount of training will give the hard gainer results. I can’t tell you how important this
element is. It holds more importance than nutrition or exercise alone, even though that may seem an impossibility,
because recovery aided by sufficient nutrition and rest is crucial for exceptional results.
There must be ample recovery time between training sessions to allow the body to replenish itself, repair torn muscles
and eventually overcompensate by building muscle tissue. And for that you need a delicate balance of intensity, volume
, frequency and rest to achieve optimal muscle mass.
This manual does all that for you. All you have to do is follow the simple suggestions and you are set for rapid muscle
growth.
If you get the intensity element right but failed to provide sufficient recovery time, nutrition and rest for your muscles
to recover .You have actually worsened the situation and you can forget about putting an ounce of muscle on your
body. The golden rule is:
Your body has to recover fully before growth can ever hope to take place. And muscle growth occurs at rest
not while training.
There is no way around this most important rule. Remember that it can take up to 3 months to recover from an intense
set of negative only repetitions. Use them wisely by following the suggestions in this book.

FastMuscles!
The fundamentals –volume, intensity and frequency

The fundamentals of High Intensity Training can be summarized by the following: “Train hard, train short and
train infrequently (Low frequency)” this phrase applies to everyone. -It is a valid and will work for anyone
regardless of your genetic ability or limitations.
INTENSITY
Intensity and Bodybuilding.
In bodybuilding, intensity refers to the level of effort applied to a muscle in a given period of time. The two ways to
increase intensity are to increase the load carried while simultaneously decreasing the time component. Having said
that, the goal is to stress the muscle as much as we can in the shortest period of time. For example, if you can lift 100
pounds for eight repetitions to positive failure in a minute and you were able to lift 120 pounds for eight repetitions the
next day also in a minute, you have increased the intensity and grown stronger. Time is important here and not the
number of repetitions. . after all one can perform 12 repetitions in with 200 pounds for 20 seconds or a set of 12
repetition with 200 pounds in a minute . Obviously the former is more intense.
Absolute intensity is optimized when we train right to full positive failure. This should be your goal each and every
workout. If you train this way there is no way you could do lots of sets, because each set taken to failure taxes and
exhaust the muscles to the limit. Doing more sets after such a set is unproductive and even detrimental to muscle
growth.
The Secrets Is Training Hard
Have you been training hard? Do you really know how hard is hard? The fact is, most people don’t know how to train
hard. Many assume that they do. They perform dozens of forced repetitions and negatives and they think that is what
training hard is all about. In fact, few bodybuilders (only about 1 percent) train hard. Even fewer train on a consistent
basis and in most cases, it tends to be out of sheer luck. It’s a pure hit and miss situation.
For the rest of us, we have to learn how to train hard so that we can do it on a consistent basis. Training hard is the
golden key of growth stimulation. It will guarantee immediate results. Take note, however, that once you have
stimulated muscle growth, then the other parts of the equation have to be fulfilled. If they are fulfilled, size and
strength gains are apparent at the very next workout.
If you train hard, eliminate the mental blocks that prevent you from reaching muscular failure, use strict form, eat well
and are well rested, you will see progressive and consistent change. You will be stronger, not by 2 percent but by 5-20
percent each and every workout.
The Logic Behind Training Hard

As muscle hypertrophy is an adaptative response by the body to unaccustomed stress, you must always try your utmost
to train as hard as possible and to go as far as you can go even on those seemingly impossible last repetitions. In fact
the very last repetition should be impossible to perform but even so it should take you 20 –30 sounds of trying your
utmost to complete that repetition. This training technique could be similar to a static repetition except you are moving
ever so slight and generating movement as you try to complete a repetition.
How Hard to Train?

In the routines outlined below I always speak of training to failure. Initially I thought this meant performing a set of
say barbell curls until I reached the point of muscular failure. However, I have discovered that going to failure takes
more effort than that. If you can so much as budge the weight after reaching failure, you have not really reached it. In
training hard the right mindset is essential. It makes the difference between outstanding results and good results. It is
actually impossible to perform another set because the muscle has given out all its energy reserves in performing the set
and a sufficient time must elapse before doing another set. Intensity is crucial for growth and optimum intensity is
achieved whenever you hit positive failure.
The fact is, you can train hard or long but not both. The right choice is obvious: endless sets will drain your energy
reserves and inevitably lead to overtraining. Therefore, your goal in the gym should be to train hard in the shortest
possible time.

FastMuscles!
What exactly is “hard”?

Let’s say you are doing a set of barbell curls with the goal of performing 8-10 repetitions to failure. The weight you are
using should be heavy enough so that by the fifth repetition your muscles will be screaming for mercy. By the seventh
repetition you should be out of breath. The ninth repetition should be almost impossible as you will likely stall in the
midway position. However, through determination and the use of NLP techniques you pass through it. The tenth
repetition should seem impossible to perform, but that is when the magic begins to work.
I think of repetitions one through nine as the gasoline that will be used to light the fire and the tenth repetition (if
performed correctly) as the match that sets the blaze. The bicep muscles at this stage will be screaming, your mind will
tell you to stop because the pain is just too much. At this point, think of the bar you are holding. It will give you the
confidence you need to override the pain and precede into the tenth repetition. The eleventh repetition will be
impossible to perform: if done this way. If you can perform another set or even another repetition after this routine,
you have not done it effectively.
Mental Preparedness and Intensity

You might ask, “If training hard is the major key, why don’t the majority of bodybuilders make consistent gains on a
regular basis?”
Mental strength is the key! The ‘little voice’ is part of the defense reflex of the conscious mind, which effectively
prevents us from achieving our full mental capacity, which in turn directly affects our physical capacity and strength.
Your body wants to protect itself from change. The body and mind do not know what is good or bad and therefore they
put up defense walls that eliminate change. In the case of bodybuilding, it uses lactic acid to give us excruciating pain.
It uses mental reasoning via the “little voice” to give us reasons why we should stop. It feeds us negative thoughts and
finally, it induces muscle growth after successful stimulation to prevent itself from further attacks in the form of
heavier weights.
One of the most important things to understand is that parts of your subconscious are negatively programmed. Because
of this, many self-limitations have been built at the subconscious level. These keeps you from believing in yourself and
never allows you to dream. Before NLP can work effectively, you have to delete the negative programming.
Remember: you are only as strong as your weakest link. Under the pressure of lifting to failure, we always break at the
weakest link. This is on a mental as well as a physical level. On the mental front it is the “little voice” and a lack of
belief in ones self. On the physical level it is weak muscle that fails before the larger one does.
Motivation
The little voice and lactic acid build up are physical and mental defenses used by the body to prevent you form
stressing or threatening the survival mechanism of the body sufficiently. The body likes homeostasis-which is defined
as a constant state. When you begin to feel the lactic acid build up this is a good indication that this is where the growth
you seek lies, the lactic acid tries to stops you from reaching the growth switch There lies the switch to rapid strength
and muscle gains. The fact is you need to flick the witch only once (with one set). Once you flick the switch here is
nothing much that can stop you from stimulating muscle growth, the only thing that can stop actual muscle growth
would be incomplete recovery.
Dealing With the Little Voice

You can eliminate the little voice by employing three steps:
Recognize it
Dismiss it
Focus your mind using the image of your goal
Recognizing the Little Voice

The Little Voice is really your voice. Here is an example of how the Little Voice may take form. Let’s say you are
performing a set of standing barbell curls done for 10 repetitions to failure. On the eighth repetition you find it very
hard to complete. On the ninth you barely make it to the middle of the movement and you use a little momentum to get
you past the sticking point.

FastMuscles!
As you begin the tenth repetition your heart is pulsating and you begin to tremble with fatigue. You begin to hear little
voices, very faint, telling you to “give up.” Being aware of the Little Voice you give up and you only complete a
fraction of the tenth repetition, believing that you have done all it takes. But did you?
The answer is “No!” On the beginning to the tenth repetition, your effort produced movement. Had you persisted in
lifting the weight, you would have certainly been able to lift it successfully. It would have taken a few seconds, but
you would have done it, if you could have eliminated the Little Voice.
Note that the Little Voice works best when you don’t notice it. The little voice belongs to the subconscious and, unlike
the conscious mind; it works best when you allow it to work in the background. It uses your voice of reason to direct
you where it wants you to go.
The Little Voice will do its utmost to discourage you. That weight looks so intimidating because of the workings of the
Little Voice. Anything that takes your mind off the task at hand (in this case taking the set to the pain zone and beyond
it) is the working of the Little Voice. It may use memories, reason, pictures, sounds, anything it can to discourage you.
Dismissing the Little Voice.

Avoid reasoning with the Little Voice. If you do try to reason with it, you will lose. It will have your attention already
and you will lose that essential focus required to turn a regular set into a growth inducing one. I find that if I sing or
shout out loud I get rid of it immediately. The little voice dislikes distraction because it loses its power (your attention).
However, the most effective way of eliminating the Little Voice is by the use of the NLP techniques discussed in the
book, the mindnmuscle program. When you do these on a consistent basis. Your goal will be set and your mind will be
like a missile honing in on its target. There is no other alternative but to get the goal. The NLP techniques provide the
mental power that will enable you to get beyond failure and induce astounding growth.
Example
First, select a weight that you think will allow you to perform a maximum of ten repetitions on the bench press
machine. Perform all the necessary NLP techniques suggested. Now lie on the bench and grasp your cue (the bar).
Feel the energy radiate from your body to the bar. Do you see your goal in your mind’s eye? Indulge in it. It is yours
after all.
Now, press the bar to full lock out position and gently descend taking a good three to four seconds in doing so. Make
sure your elbows are out and that you adhere to strict form. Lower the bar to an inch before it touches your neck, hold
that stretch for a count of two and slowly push the bar up, taking another two to three seconds in doing so. Make sure
your feet are planted firmly on the floor and that your shoulder blades and lower back are planted on the bench (Don’t
arch your lower back).
Now press the bar to full “lockout.” At the fully contracted position squeeze the chest muscles. Doing the repetitions in
such a fashion will give you five repetitions. At repetition six you should be trembling and the bar refuses to ascend,
no matter how hard you try. Persist and eliminate the ‘little voice’ with the techniques taught. The bar will move
slowly inch-by-inch and you will soon get to the top soon enough. It will take a while and, at times, the bar will refuse
to budge. But continue pushing through. Constant visualization is the key. Focus your mind on the goal and the bar
will ride up. Taking short, rapid breaths will also help you push the weight up.
Repeat the movement once more, even though you think you can’t. Apply short rapid breaths to help you generate
energy to push the weight up. Give it all the strength you can muster. When the bar refuses to budge despite your
greatest effort, have your partner apply gentle pressure to help you raise the weight. And by gently, I mean that your
partner will apply only enough help to get you moving past the sticking point, nothing more and nothing less. To that
end, if you stop pushing the weight it will not go up
As a general rule, the stricter the movement, the greater the muscle stimulation, as all the stress is being applied to the
target muscles. Furthermore, the stricter the movement, the harder it becomes and the greater the tendency to cheat.
This subconscious tendency of participants to fake pain and to create reasons to halt the exercise is what I believe robs
over 95 percent of the bodybuilders. It takes a knowledgeable individual to be aware of this technique and to use it to
eliminate the little voice that can destroy an otherwise perfect set.

FastMuscles!
Volume and Frequency

While the routines outlined here will allow you to develop large muscles in the shortest possible, time, your recovery
ability does not increase as your weight and strength increases. So, as you get stronger, you must decrease your
workouts both in frequency and in volume. (Frequency is the time between workouts and volume is the amount of
training in one workout session). If you don’t decrease frequency and volume, you will hit a plateau, a stage in training
when you fail to make any progress whatsoever. If you continue to ignore such signs, you will eventually be
overtraining and you will need to take as much as two months off to recover.
Volume
The ideal volume for your workouts is the least amount of intensive training necessary to get the optimum results. This
means that, as you get stronger, you might want to eliminate some exercises from the routine. . You might also want
to remove the use of forced repetitions and negatives, as you get stronger. Remember that your recovery ability does
not grow in proportion to your strength gains. The stronger you get, the greater the possibility of damage to your
recovery system, the longer the recovery time, and the longer it will take to see any results. When you push yourself, as
hard as far as you can go on every set, you simply cannot perform the marathon training routines advocated in muscle
magazines.
So, if you are about 6 months into the course and you have made gains beyond your wildest streams, start decreasing
volume. Remove the forced repetitions and other high intensity elements. After that, eliminate the exercises for the
non-core body parts (explained below). Make sure you record everything in your journal so that you can determine
how each variable contributes to your progress.
Frequency
The frequency of your workouts must also decrease in proportion to your strength gains. Unfortunately, because
science has not yet coded our recovery ability, we have to make an estimate, by adding a day or two between each
succeeding weekly workout. Do this until you literally hit your true potential, which is the maximum amount of
muscle mass your body can carry naturally. Most of us would have achieved our desired physique before then. The
optimal frequency level is provided in each phase. These are the best we have found after years of research.
Soreness?
As a side note, a lack of soreness is not a valid indicator that your muscles have recovered. Neither is it a valid
indicator that you are getting the level of intensity right. The only way you will know this, is by a keeping record of
your strength gains via the training journal provided.
All or nothing Principle

The Fastmuscles program makes use of the all or nothing principle. Which states that when a muscle contracts it uses
the least amount of muscle fibers necessary to contract and lift the weight. Therefore as you proceed through the set,
more and more muscle fibers fatigue and are replaced by new ones, this occurs until the final impossible repetition.
This is where the switch for rapid muscle growth lies, think of this activity as cracking an egg, the yoke is what you are
after, but to get to it, you have to crack the shell, then get through the whites and then the yoke. Muscle fiber
recruitment is the same way.
Training to absolute failure is the only way you will get to the last fiber. When you get to the last fiber, the body has no
option but to provide greater defense mechanism by building new muscles (the sell and whites) to protect the fibers.
If you did multiple sets at 60 percent level of intensity, you would never be hitting the deep fibers (yoke); you would be
cracking the shell repeatedly. In effect you would be wasting valuable energy, lengthening the recovery process and
short-circuiting the growth process.
Understand that the body has a very limited ability to cope with multiple exercises. Overtraining is the most likely
outcome to defend itself. Because once you are overtrained, you are weaker and can’t make as much damage. The body
always wins, lean how to target the muscle right without damaging the body.
Train very infrequently
To understand why we need the least amount of training, one must understand that for any successful muscle
stimulating workout to manifest itself as muscle growth. The energy reserves of the muscle and the body as a whole
have to be replenished first before any muscle growth can take place.

FastMuscles!
It only makes sense that the less time it takes to replenish those reserves, the faster we can expect muscle growth and
strength gains to occur. Therefore, the least amount of training should be done , and this translates to one to three sets .
Nothing more that three! And since one set is the absolute minimum exercise we can perform to stimulate muscle, we
have to make sure that one to three sets not only stimulates muscle mass, but that it also minimizes the damage on the
recovery process.
How do we do that?
We must limit our sets to just plain straight sets, making very scant use of forced repetitions, negatives and other high
intensity principles. We also should never perform more than one set per set and /or body part. Anything more than
that and you have delayed the growth process significantly.
In general, one workout once every few days is sufficient. Rest days have to be increased as your strength goes
up(which it will). This applies to beginners, experienced trainers, the hard gainer and the fast gainer. It is a universal
law of muscle growth. It applies to the old, young, male, and female
You should add more rest days if you find yourself sore or unenthusiastic about a workout. Lovely all this has been
done for you, so all you need to do is follow instructions
The Art and the Science of Progressive Overload

For a muscle to increase in size, it must be subjected to progressively harder work. Your muscles must be subjected to a
sufficient workload that is steadily and systematically increased with each and every workout. This is the science of
progressive overload.
If you train as advocated and follow the schedule as suggested you will see strength gains each and every workout –this
is true if nutrition is optimal, and enough rest is allowed for muscle growty to occur. Therefore, every time you go to
the gym, you must make a concerted effort to increase either the weights used or the number of repetitions performed
relative to your previous workout. It is for that very reason we advocate that you stick with the same exercises chosen
at the beginning of a phase to allow accurate record keeping for progressive overload. Weights should be increased
slowly to ensure proper form and the elimination of momentum during a movement.
The myth that intermediate and advanced bodybuilders can’t see a weight or repetition increase after each and every
workout is utter nonsense. Strength gains don’t “taper off” as commonly suggested in magazines and other muscle-
building course. If they do, you are simply overtrained or you are not training intensely enough.
If you are an advanced bodybuilder or intermediate bodybuilder and you are not making consistent gains each and
every workout it often means that you are:
• Training too often.

• Eating below your daily maintaince level of calories as dictated by your BMR.
• You are performing too many sets and/or exercises.
• You are not training intensely enough.
• Overtraining
• .
The importance of gaining strength in FastMuscles
The importance of gaining strength each and every workout cannot be over emphasized. And there is no difference in
training methodology between strength and muscle building. Training for strength increases will lead to size increases.
And it’s just a matter of progressively increasing the amounts of weights you carry. If you could get to the stage where
you could squat 600 pounds and bench press 400 pounds, do you think you will be large? THE ANSWER IS
OBVIOUS. FastMuscles uses partials to get a jump-start in strength gains. It allows an average trainee to subject their
muscles to 400 pounds of stress on the bench press rather than 150 pounds. The end result is fast growth.
Remember the golden rule
“Muscle grows only after sufficient overload has been placed on the muscle and only after full muscle recovery has
taken place.” Therefore, if you train once every few days and experience no significant results, it simply means your
muscles have not yet recovered from your PREVIOUS high-intensity workout. Your muscles are in effect weaker and
smaller and you should take extra days off to allow for full recuperation.
The use of conventional tactics such as forced repetitions and negative-only training to force or “shock” muscles to
grow to new levels are not the answer! More rest is!

FastMuscles!
Remember you need the minimum amount of high stress to stimulated growth not more. Forced repetitions, negative
only repetitions are counter productive to your muscular development when used as suggested by magazines. Because
the goal is not more intensity, It is the right intensity which is the minimum level needed to stimulate growth.
Another problem could be: that you are not training to positive failure like you think you are. Performing 5- 10 forced
repetitions does not necessarily mean you are training intensely. Think about this scenario: a guy walks into the gym
and performs a heavy set of biceps curls, he swings the weights and cheats and then he follows this with 5 forced reps
with the help of his training partner.
Did he train to absolute positive failure?
The answer is most likely no! Because if he trained to absolute positive failure, he would not be able to perform 2 or
more forced repetitions. It would be physically impossible. The mere fact that you can perform 5 forced reps after a set
should indicate to you that perhaps you have not trained with the absolute best of form and intensity and therefore you
did not actually reach positive failure before you begun to use forced repetitions.
The solution is:
Use strict form and go to the point of absolute positive failure. This is the point where you cannot even nudge the
weight despite your greatest effort. If you can so much as do partials after going to positive failure you still have not
reached positive failure. You must continue pushing or pulling using small rapid breathes to propel the weight up. It
requires time and mental fortitude to stick with the pain - pushing or pulling the weight until it moves up.
Routines
Fastmuscles consist of four phases, each one meticulously designed to stimulate maximum muscle mass. You must
stick with the sequence of things and do not substitute any other exercise (during a phase) or add more sets. Remember
the reason why you bought this is to put on serious muscle mass and as such you must let go of your previous
“bodybuilding knowledge”
Before we begin gauge your progress. Have you made any results lately? If you said no, it is time for a lay off. Since I
don’t know you, I can’t tell if you are not overtrained and so I ask you to take a lay off –step away form the gym. Do
what you enjoy such as relax with friends and family. Take a break form the confinement of the traditional weight-gain
routines. If you are a beginner, this lay off does not apply to you!
YOU MUST TAKE AN EXTENDED LAYOFF BEFORE YOU USE THIS PROGRAM.IF YOU DON’T YOU
MAY NOT MAKE THE EXTRAORDINARY GAINS PROMISED!
Fast Muscles makes use of the following high intensity workouts
Rest pause Reps

Static Repetitions
Partials
Forced Reps
The Rest Pause Principle (RPP)
In conventional Rest Pause training you pick up a weight for the barbell curl that you can normally perform 3
repetitions to fatigue with, that is the third repetition is barely possible to complete. After the sixth repetition put the
weight down and wait for 20-30 seconds then pick up the same weight and do some more repetitions to complete
positive failure. Strict form should be adhered to. Repeat again depending on the intensity you feel you need.
Static repetitions
Static repetitions are usually performed by holding a heavy weight in a fixed position. This tends to be the fully-
contracted position. For an extended period of time. Static repetitions are usually done for one repetition only
(especially when the weights are heavy) for a period of 25-40 seconds. The key to static strength is to hold the weight
until you can no longer hold it and then accentuate the negative phase as the weights travel down.
Partial repetitions
Partial repetitions are only half or quarter movements done either on the contracting part of a movement or on the
stretching part. Partial repetitions rank number one as far as growth stimulation is concerned. If you always followed
your sets with partials, thus ensuring complete fatigue of the muscle, you develop your muscles to an incredible degree.
Using the seated behind the neck press exercise as an example: when you perform full movements, the weaker triceps

FastMuscles!
tend to fail before the stronger deltoids are exhausted. However when your muscles do reach such a situation, use
partials by continuing with quarter repetitions or half repetitions until muscular failure occurs.
Forced Repetitions(F)
Forced repetitions are used at the end of a set, when you can no longer lift the weights. A partner helps you to
complete the last few impossible repetitions, by reducing the weight by a fractional amount to allow you to complete
the set. The prime objective here is for your partner to provide the right amount of assistance that will enable you to
complete the repetition, nothing more.
Warm-Ups
A warm up means you do the absolute minimum to increase body-core temperature and the psychological readiness
needed before you begin a Fastmuscles set. Warm-ups should be minimized in that regard-do only what is sufficient to
warm the body, nothing else.
You will never injure yourself in a real set if you use a slow, controlled movement with perfect form. Because the
muscles are not abused with high-volume sets, there is a very slim chance that injury will occur. Anything above what
is needed to induce a response in the survival mechanism constitutes overtraining; notably aerobics, running or any
“recreational” warm-up activity.
How to Warm-up
Begin each workout with a light and medium warm-up using the same exercise that you intend to perform. For
instance, if you are performing incline barbell presses, use a lightweight and perform 3-5 repetitions. These repetitions
should be slow and controlled. You want to concentrate on getting a full stretch and a full contraction. Movements
should be slow and controlled. Once completed perform a second warm-up set with a moderate weight and just
perform another six repetitions. Once that is done move straight into your real set on incline barbell presses. There is no
form of pyramiding allowed, where you keep adding weights until you reach your maximum. Here you have only one
chance to get one set right, so you must use the maximum amount of weights and perform the set with greatest possible
effort. Pyramiding essentially wastes valuable energy resources and eats up recovery ability. With pyramiding you are
“preparing” your self for the heavy work to follow. These “preparation sets” are unproductive and counter- productive
to fast muscle and strength gains.
Once you perform this warm-up routine, you would not have to warm-up on the next exercise you perform during that
same workout. Unless of course you think you need it. For instance, if a back exercise follows the chest, you don’t have
to perform 2 warm-up sets for the back like as was the case with the chest. This is because your body is already
warmed up from the intense chest workout to follow.
FastMuscles Requires that you do not perform any conventional stretching exercises
It is imperative that you warm-up but you don’t need to stretch to warm-up. Doing that takes away focus from the real
goal and eats away at valuable recovery energy units that could be best used in serving the growth process. YOU CAN
SRETCH USING full range movements during your warm-up prior to your actual workout. I like to use 2 warm-up sets
before my first exercise and then one warm-up on my second exercise. The first warm-up set is performed with
lightweights; you must stretch and contract the muscle slowly and diligently. Avoid bouncing, as this can lead to
serious injury. Keep the stretch position for a count of three and the contracted position for a count of four. It should
take you at least 4 seconds to move from a stretched position to a contracted position.
The second warm-up is performed using heavier weights (Heavy enough to tax the nervous system) and the warn the
muscles of the impending damage about to be caused. After this you can perform your one and only set.
TIP: PERFORM YOUR WARM-UPS AND REAL SETS IN THE STRICTEST OF FASHION. SLOW-
CONTROLLED MOVEMENTS ARE BEST.
Warm-up with a compound movement and not an isolation exercise.
You see many people come to the gym and they warm-up with a set of flys for chest before they move on to the
compound movement like incline presses. This is inefficient because it does not affect all the areas of the chest as well
as warming up with a compound movement. The result is you waste energy performing more warm-ups sets with the
isolation exercise. When a single warm-up performed with a compound movement would have sufficed.

FastMuscles!
Perform the sets per exercise as indicated and not more

The few sets recommended and performed in the manner advocated in the routine section, will be sufficient to
stimulate muscular hypertrophy. Performing 3 high intensity sets with rest pause is not essential. Beyond that, you are
simply destroying the muscles and delaying the recovery process. It will take longer to recover the more sets you do.
And this is system-wide: reducing the number of exercises and sets is crucial as you get stronger. Each set performed,
whether it be chest, back or legs still uses valuable energy resources. While the body may grow bigger and stronger,
recovery ability is fixed. Hence, the stronger you get the greater the damage and the deeper the inroad to recovery
ability. This further delays any muscle /strength gains which might have otherwise occurred.
The reason why a few sets of an exercise is sufficient for muscle growth to occur can be best illustrated with this simple
analogy. You need only one flick of a switch to turn on a light. Similarly you need only one set to switch the growth
mechanism on. Knowing that you have only one set to do this, you are mentally inclined to give it all. For instance, I
train once every three weeks, so if I performed a chest exercise/ workout, I would know that the next time I have to
train chest is six weeks away (since lower body follows three weeks later)
So I will give it my utmost. I would treat the set like my life depended on it. I give it all. I don’t hold back. If you
perform multiple sets as conventional programs would advocate , you are holding back. You know that you have to
reserve energy for the 2nd 3rd and 4th set to come.
Furthermore, when performing multiple sets, the cumulative effect of each additional set is to make deeper inroads into
your muscles and their recovery ability. The end result is that it will take a longer time for the muscles to recover and to
grow.
The notion that you need several exercise to derive perfect and complete growth is rather erroneous because the chest
muscle is the chest muscle. If all you did was incline barbell presses, the whole chest region would develop and if you
placed sufficient overload and intensity, it would not be lacking in any form of development. The only reason why
people perform many exercises to develop any muscle is because they are so frustrated with their progress. They
erroneously follow the advice of professionals who advocate declines to build the lower chest and inclines to build the
upper chest. This route actually takes you further away from your goals.
I used to lack development in the shoulder to chest tie in area and I did all the wide-grip bench presses and the all the
dumbbell fly’s possible because this what the magazine’s and professionals suggested – but I got nothing. So I
switched to one exercise –namely the incline barbell presses and begun to use maximum overload benching 365. My
chest exploded with new growth; all of a sudden the pectorals tied in with the shoulders. And remember I did only one
chest exercises, nothing more. If you currently lack subtle muscle development, it is not because of the exercise you are
using; rather it is the lack of intensity used, which is the reason why the muscles lack development.
REMEMBER
A muscle will develop only if you give it sufficient reason too and when it develops it develops the whole area, not
part of it. If you go from bench pressing 200 pounds in good form to 400 pounds in good form, your chest muscles will
explode with growth and there would be full development not partial development. So don’t think that you need a
multitude of exercises to build different parts of body part. The body does not work that way! Concentrate on finding
the compound exercise you are more attuned to in terms of form and mental concentration and use it with maximum
overload and watch your muscles grow.
Having said that, the secret of extreme and fast muscle growth is to apply the greatest amount of stress in the shortest
period of time.
Know the sequence of your workouts

In the bodybuilding arena there is something called the priority principle –where you train your lagging or weak body
part first before the stronger ones. The theory is that you are strongest at the beginning of your workout and therefore
by performing your weakest body part first, all the energy is put into the body part. For the hard gainer this is not
recommended; it can be counter productive and does not apply.
Some individuals do train body parts at random. Some will train the triceps and then move on to chest –without
knowing that the chest and the triceps are linked functionally and that by performing triceps before the chest, you are
not training the chest as intensely as you should. The chest needs the smaller and weaker triceps muscles to help it
perform a chest press. If the weaker triceps are exhausted before performing the chest exercise, the chest will get an
inefficient workout. Here is the exact order for training body parts, no matter which one is the “weaker or lagging”
body part.

FastMuscles!
Chest (1)----------Back (2)----------------Shoulders (3)----------Arms (4)

Back (1)-----------Chest (2)-----------------Shoulders (3)------------Arms (4)
For the upper body, arms and shoulders are used here as an example only!
Note that (1) and (2) are integral, (3) and (4) are not. That is, you can never train arms before shoulders; only one and
two can be interchanged, (3) and (4) are fixed
For the lower body
Front thighs (1)----------(2) Hamstrings-------- (3) calves

(1) Hamstrings (1)----------(2) front thighs--------- (3) calves
This inability to interchange is, because muscles depend on one another to function – a bigger muscle needs a smaller
muscle to assist it in movement. For example, if you perform a back exercise you have to use the biceps to lift and
move the weight-the biceps are hooks that have to be involved. There are no back exercises that do not use the arms to
lift the weight.
And because one muscle is weaker than the other, the weaker one often fails before the stronger one. this means two
things:
The smaller body parts are worked out sufficiently by heavy loads that individually the smaller muscles could not. This
fact eliminates the need to train the arms separately.
And secondly, you can’t train the smaller muscle before the dependent larger muscle.
For this reason a synergetic effect occurs when you work only the larger muscles – there is a spill over effect to the
smaller –stabilizer muscles. The smaller muscle will grow without actually working them out individually. I know
some of you want bulging biceps so you work the biceps first. But for the hard gainer, and in deed for all trainers this
principle is weak and yet dangerous in halting your progress.
Compound exercises
The Core or compound exercises and why they are essential to rapid muscular development
These exercises are important, for one simple reason: they stress a greater percentage of muscle mass in the shortest
time possible. They are therefore more efficient than performing non-core workouts (like biceps). I stress again that the
non-core body parts are not essential for mass building. Perform workouts for non-core body parts only if you have
appreciable muscle mass to begin with or use them much later in the program.
The fastest way to grow is to perform the core workouts as fast and as hard as possible. It hurts to train these large
muscles, but the results are worth it.
How to use forced reps and negatives
Forced reps and negatives are used only to complete a repetition and/ or set and no more. Rest pause and static
repetitions are used in Phase 2 and 3. Negative repetitions are too demanding on the recuperative system but they are an
integral part of a repetition and can’t be ignored, so we use it and place strong emphasis on it, especially on the last
repetition after the static state has been exhausted. But before we go into that lets get on the begin Phase 1.
Why the beginner can get away with performing more?

The beginner can get away with doing more exercises because he or she has not developed the necessary
neuromuscular efficiency. They have not yet developed the nerve and muscular pathways that prevent them from
exceeding their recovery ability. The beginner is not strong enough to stress the recovery system to a point of
overtraining. This does not mean that they can’t over train; it simply means they can do more and get away with it
because it takes longer to stress the recovery system. Advanced bodybuilders don’t need much to overtrain, because
they are so strong as to cause a deep inroad into recovery ability. As such the beginner phase in Fastmuscles starts with
non –essential body part training exercises like shoulders and calves. This is eventually dropped as we move to Phase 2
where we get to the stage where we are doing only two or one exercise(s) a workouts.
Never do Squat and Dead lifts on the same workout
Pointer: never do the squat or dead lift on the same workout. They are too taxing for the body’s recuperative system
and delay the recovery process and therefore the growth process. Furthermore if you perform the reverse grip pull-
down, don’t do deadlights and vice versa.

FastMuscles!
Overtraining
Overtraining can be defined as doing more activity (*usually one more set) than what is necessary to stimulate muscle.
In terms of aerobics, overtraining is performing too many aerobic sessions in too short a period of time. Here are a few
indicators that you might be overtraining:
• A tendency to get injured, which is caused from the overuse of muscles and joint
• The increased susceptibility to the flu and other signs of a weak immune system.
• The inability to cope with stress.
• The urge to avoid performing your next scheduled workout.
• Depression from an inherent lack of progress.
• Soreness, aches and pains in the muscle.
• The tendency to feel tired and worn out when you have no reason to.
•
The above are indications of overtraining, but these are systems you will never see when you use the Fastmuscles
program.
As a hard gainer your goal is to prevent overtraining –overtraining is defined as performing one more set than
necessary. In a broad term it is defined as doing more activity than what is needed to stimulate growth and aid in the
recovery process. It can mean playing basketball or hockey when you are on a weight and muscle gain program
Understand that you have a finite amount of recovery ability and energy. Performing recreational activity such as,
aerobics and weight-training taps into this finite reserve making it less likely for muscle to recover and grow in short
periods of time.
Motivation is Key
We are all capable of moving more weight than we care to imagine. That puny 130-pound nerd is quite capable of
lifting the heaviest guy on the football team. The strength is there; in fact you don’t even need to build muscles to
support such a feat. It is latent and hidden. Belief holds that power back. Self-limitations and negative references from
the environment make sure that we never harness such strengths.
The scared mother in an attempt to save her child trapped in a rolled-over vehicle can lift the car to its side even though
it weighs more that half a ton. Adrenaline? Yes, biologically that is true, but the mind has to agree and want to take
action before adrenaline can be produced.
There is a way to harness some of this strength and if you follow the mental techniques in the MindnMuscle program.
These particular techniques have been tested and retested and work, strength gains up to 20-40 percent are very
possible during the very first workout using these techniques. I personally used these techniques to gain 300 pounds
on my squat in the space of three months. You can too. The average bodybuilder goes into the gym lost and without
purpose. To most it is a social event, a place to meet people and chat. Most bodybuilders go to the gym to show off; to
throw the most amount of weight, to grunt and shout. But this has nothing to do with building muscle. Building muscle
requires specific intent, the moment you enter into the gym you must be focused like a missile hitting a target. You
must know what you are going to do and how you are going to do it; you must have a plan and well-defined goals for
the day. You must review what your long-term goal is and see how this workout relates to it. The only way you are
going to do this is by setting a goal and having a progress chart to direct you towards your goal. For the hard gainer
every second that passes by the gym is crucial; every movement performed has to be performed for a reason and
accounted for. Warm-ups are accounted for and recorded. Nothing is left to chance. You must know why you are at the
gym and what exactly you are doing there. To that end use your journal and record everything. Remember, a ship does
not leave the harbour without a plan or it will get lost at sea. Similarly there is no reason why you should lift X amount
of weight without a plan.
Have you ever wondered why some people can make spectacular progress whiles others can’t? Have you ever
wondered why some people never make any progress at the gym, no matter what supplements they take or what routine
they follow?
Well this goes beyond genes. For you to make significant progress in just about any program, including the
conventional unproductive ones, you have to develop the proper physical, mental and metabolic state or starting point.
Failure to set up the right starting point will lead to failure in this program. This is because overtraining is likely to have
been lying dormant in your grossly overtrained body before beginning the program.

FastMuscles!
Phase 1
There are four phases in the FastMuscles program. Phase one is designed for beginners and advanced bodybuilders
alike and especially for those trainees that have abused their bodies with conventional bodybuilding routines. If you are
an advanced athlete or intermediate bodybuilder, do not skip any phase. Each phase is designed to give you 10-20lbs
of muscle before its completion.
Note: please do not jump right into the super-adaptation workouts (Phase 4) or into Phase 2 or phase 3 . Each phase
builds upon the next to ensure the necessary foundation for super- fast growth.
Jumping prematurely from a lower phase to a higher phase is likely to cause overtraining and injury. Please remember
that this is the only workout system you will ever need, because by the time you are done, you would have reached or
would be near your genetic potential of full muscular development. So please be patient and take each phase seriously.
It makes a huge difference in results.
Fastmuscles begins with a split routine where you train the upper body one day and several days later you train the
lower body. This is followed by another period of rest and then training the smaller body parts.
This is done until you reach advanced stages when you will switch to full body workouts. The reason being is that
workouts are so far and few between that we can afford to stimulate the whole body in the advanced stages.
Do not change exercises in this routine or program. The exercises chosen are the best exercises found for stimulating
the most muscle mass. So if workout one says Incline press, rows and squats, you must use those exercises. If you have
to substitute exercises, make sure you substitute them for similar compound exercises. E.g. you may perform Decline
presses, reverse grip pull downs and leg press. Rather than Incline presses, reverse grip rows, Squat.
But you are not to change these exercises during that specific phase. This is because we need a stable environment to
keep perfect records, so that we can know how strong we are getting or if we need to add more rest days because we
are not recovering.
This phase was designed for individuals that lack solid bodybuilding experience, or those bodybuilders who have for
years abused their bodies with 5 days per week, 30 sets a workout weight-training-routines. We recommend that
everyone, regardless of experience, use this foundation program. It will allow the advanced bodybuilders to get
sufficient rest and boost their recovery systems. For the beginner it will set the foundation for the other more intensive
workouts that will soon follow. It is also worth repeating that before you begin phase 1 or any part of FastMuscles, you
take a 1-2 week layoff. Our research shows that it is imperative that a beginner develop measurable muscle size before
using Phase 3 and 4. This point cannot be overemphasized.
During Phase 1, like in all phases, you need to consume at least 300-600 calories above your daily BMR or until you
are gaining mass at a rate of 1-3lbs of muscle a week. (this varies with your size and activity level –see nutritional
section.).A well-balanced diet is required. The need for supplements is not required but can be used at your own
discretion and desire.
The following workouts use positive failure techniques only. Forced repetitions can be used only to complete a
repetition. It is absolutely essential that you take each set of each exercise to full positive failure (see training hard for
instructions). This is the point where raising the weights (even a few inches) is physically impossible for that exercise.
Phase 1 makes use of only full range movements done for prescribed number of repetitions. In this stage we are
developing the neuro –muscular pathways in the muscle, trying to build muscle efficiency and muscle mass and
strength.
In this beginning stage, you will be training once two to three days. The body will be split into three; upper body
followed by lower body; followed by smaller body parts.
This split routine is important because it allows for optimal recovery and thus muscle growth. It prevents muscles from
overlapping hence allowing full muscle recovery of the upper body to take place. (e.g. you train chest and back on day
1 , legs on day 3 and shoulders and arms on day 5 ) the leg workout ensures that the chest and back are not directly or
indirectly affected(no overlapping), hence providing more recuperation time between workouts.
We will also be including more exercises in this phase. This is so because at this stage the beginner’s body does not
have the necessary strength to cause significant damage to his or her recovery system. The end results is that the
beginner can get away with more exercises. More exercises are used to build and prime the muscular system for the
intense cycle that will follow in the weeks to come.
P.S. This does not mean that we advocate adding more sets and exercises for the same body part!

FastMuscles!
Some points about the all the workouts that will follow (including phase 2)
You must be consuming at least twice your BMR in combination with the zig zag diet –or increase calories until you
are gaining at a rate of 1-3lbs of muscle a week(see nutritional section for more details)
Your Goal should be to increase weights each and every workout.
Consistency is key , pick a schedule below that corresponds to your availability and schedule , once you chose a
workout, you should not miss any training sessions , if you feel your schedule will not allow you to stick to a 6 day a
week schedule just pick the 4 day or 3 day a week schedule. Just pick one and stick to it!
Some points you should know about the routines giving below
Here is how to read the charts below:
(+) Failure means you take a set to the point where completing another repetition in good form is impossible
despite your greatest effort
(-) Failure means taking the set to point where lowering the weight in good form is impossible to perform despite
you greatest effort.
(3) The parenthesis with a number in between indicates the number of sets to be performed on that body part, so a term
like this –Shoulders(3) means 3 sets should be performed for shoulders
Rest Period –This indicates what the amount of rest between sets should be. You can use stopwatch to keep track
or if you don’t have a stop watch by simply counting. For example 150 seconds, means that you should rest 150
seconds between sets. Rest between body parts should never exceed 2 -3 minutes.
Rep Type—the number of recommended reps, this means that you last positive rep should fall between 8-12
should it fall below or above, that is fine, simply adjust the weight for the next set, always take every set to full
positive failure.
Rep speed —Indicates the sped you should use while performing these exercises. There are three ways to
perform a repetition in this manual Explosive
Controlled
Rhythmic
here is how these 3 rep speeds are defined:
Rep Speed
Explosive reps- Take the biceps curl, you begin with the bar on your thighs, then we explode away from our things
using enough force that excludes momentum, then we lower the weight and return again to the launch pad (your thighs)
and then you explode up again. Your form has to be strict and there should be no momentum
Firing as many motor fibers as possible is the goal you should be attempting to achieve and to do this you need to train
explosively. This means you must accelerate the weights without breaking form or using momentum. This form of
training, especially when done with heavy weights recruits the most amount of cell myofibrilization. Again you need to
use heavy weights and explosive reps.
Rhythmic reps- use 60-75% of your IMR, USING the bicep curl as an example, you don’t rest at the top or at the
bottom of the movement; repetitions are performed with rhythm but not explosively. Movement is controlled and
tension is continuous and constant-where as with explosive training tension goes off at the beginning of the reps (just
before launch) without momentum
Continuous Reps- These are similar to rhythmic reps accept they are performed at a much slower pace. As with the
rhythmic repetitions there is no bouncing or jerks allowed. Repetitions should be continuous and there should be no rest
at the top of bottom of the movement.
Here Is How To Determine Your Maximum Repetition As Used In This Course

Matt Brzycki devised this formula and it is rather ingenious.
Here it goes:
Pick a weight you think you can get 9 repetitions with and no more. In other words that 9th repetition should be
impossible to perform (to failure) now take that weight and divide it by the following (1.0278-.0278X)
Where x is the number of repetitions performed. For instance, let say you can perform 300lbs for 6 repetitions your
1MR is 300/(1.0278-.0278(6)), 352 is your 1MR. This EQUARTION IS ONLY good if the number of repetitions is
below 10 reps, any number higher than this will be inaccurate, nevertheless it gives us something to work with. So now
you have a way to determine your 1MR.

FastMuscles!
HOW TO DETERMINE THE SUGGESTED REP RANGES
Heavy weights via CNS training(30-50 partial reps) use weights in the range of 50-150% weight above your 1 MR.
Heavy power reps(4-8 reps) use between 85-90% of your 1 MR
Strength reps(8-12 reps) – use 70-80 % of your 1MR
endurance reps(15-20 reps) - use50-65 % of your 1MR
All sets are always taken to full positive failure
The routine
Sample routine phase 1(Using week 1 as an example)
Day 1
CHEST, BACK AND ABS
BODY PART EXERCISE SETS REPS MODE
CHEST 1 7 WARMUP
CHEST: Incline Barbell Presses 3 8-12 (+)
BACK: Reverse Grip Chin ups 1 7 WARMUP

Reverse Grip Chin ups 3 8-12 (+)
ABS Crunches 3
(+) positive failure
DAY 3
LEGS, HAMS AND CALVES, TRAPS

Warm up 1 7
Legs: Squats or Leg press* 3 8-12 (+)
Hamstrings: Leg curls 3 8-12 (+)
Calves: Standing Leg raises 3 8-12 (+)
Traps Barbell shrugs 3
(+) -positive failure
Day 5
SHOULDERS AND ARMS
Press behind the neck 3 8-12 (+)

Preacher curls 3 8-12 (+)
Triceps press downs 3 8-12 (+)
Forearm Curls 3 8-12 (+)
(+)positive failure

FastMuscles!
Cycle 1
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Exercise Back(3) Quads(3)* Shoulder(3)
Selection Chest(3) Hams(3) Biceps(3)
Abs(3) Calves(3) Triceps(3)
Traps(3) Forearms(3)
Rest Period 120 sec 120 sec 120 sec
Rep Type 8-12 8-12 8-12
Rep speed Explosive Explosive Explosive
(+)Failure (+)Failure (+)Failure
Cycle 2
Exercise Back(4) Quads(4) Shoulder(4)

Rest Period 90sec 90 sec 90 sec
Rep Type 8-12 8-12 8-12
Cycle 3
Exercise Back(2) Quads(2) Shoulder(2)

Rest Period 60 sec 60 sec 60 sec
Rep Type 15-20 15-20 15-20
Rep speed Rhythmic Rhythmic Rhythmic

FastMuscles!
Cycle 4
Exercise Back(4) Quads(3) Back(4) Quads(3)

Selection Chest(4) Hams(3) Chest(4) Hams(3)
Abs(3) Calves(3) Abs(3) Calves(3)
Traps(3) Traps(3)
Rest Period 90 sec 90 sec 90 sec 90 sec
Rep Type 15-20 15-20 15-20 15-20
Rep speed Rhythmic Rhythmic Rhythmic Rhythmic
(+)Failure (+)Failure (+)Failure (+)Failure
Cycle 5

Traps(4) Traps(4)
Rep Type 4-7 4-7 4-7 4-7
Rep speed Explosive Explosive Explosive Explosive

Cycle 6

Traps(4) Traps(4)
Rep Type 4-7 4-7 4-7 4-7
Rep speed Explosive Explosive Explosive Explosive

FastMuscles!
Rest 2 days and move to Phase 2
Pointers and tips
• Make sure you take each set to the point of absolute positive failure. I can’t stress this enough. Read the
section on training hard if you are not sure how to do this. You should not be able to lift the weight even a
few inches when you have completed a set.
• Make sure you are consuming a minimum of twice BMR and /or following the maximum nutrient diet!
• Your exercise form must be strict and complete.
• If you find yourself out of steam during a workout stop the workout and take an extra day off. See Walking
away from a set for more information.
• No forced repetition allowed –except to complete a half repetition or ¼ repetition and if used it should be
done in the strictest of fashion. Here’s how. If you are performing a bench press and you get to the point
when the bar refuses to move, keep on pressing. Take small rapid breaths- lock the visual goal into your mind
and push –it may take 20 seconds but it will move. When you can’t move it despite your greatest effort, that
is when a forced repetition comes in. Your partner applies only what is necessary to compete the repetition.
What if I made no gains during this phase?
If you don’t see a rep increases or a weight increase after each workout do the following:
1) Increase rest day’s between workouts; take a day off between workouts.
2) Check intensity level- Are you taking each set to the point of absolute positive failure, without abusing forced reps?
3) Are you consuming enough calories to sustain the growth you have stimulated? Make sure you increase calories by
500-600 increments until you are gaining mass at a rate of 1-3lbs of muscle. Remember that there are 600 calories in a
pound of muscle. If you stimulated 3-5 pounds of muscle a workout, you would need 600*5= 3000 calories above
BMR. That is 430 calories a day above BMR.
4) Are you performing too many recreational sporting activities or aerobics? These eat into your recovery system and
take away valuable units of energy best used for recovery and muscle growth.
Phase 2
Phases 2 and 3 represent the pro-hypertropic stages of the program. The goal is to enlarge and develop existing muscle
fibers as quickly and as completely as possible. . In stages 1-3 we are trying to maximize the growth of existing muscle
cells, which causes the full hypertrophy of existing muscle cells.
It is not essential on what day of the week you begin phase 2, you just have to make sure that you are consistent with
the routine and will not miss a workout unless you are ill and deserve a few days off. At the end of Phase 2 there is a
“resting period ” designed to prevent overtraining and to optimize the results from the next phase. Please make sure you
do take this layoff. It is essential to the success of the program.
Phase 2 uses the Rest Pause Principle to further heighten the intensity of your workouts. You need to determine your 1
MR (Maximum Repetition) for the next three phases. In the second phase we make use of static strength and negative
strength as our goal is to derive the maximum amount of stress from a full repetition done in rest pause style. You will
also drop the split routines format as with Phase 1 and move on to full body workouts.
In Phase 2 you will not be performing exercises for the calves. We eliminate TRAINING a smaller body part to
conserve energy; and to speed up the recovery process; and thus to ensure quick muscle growth.
Another Way To Determining your maximum repetition (MR)(Second alternative)

To determine the maximum weight you can carry on say the bench press, set yourself up on a smith machine or a
regular incline bench in a squat cage or power cage. Make sure you have a spotter or safety pins should the weight fall
when you are lifting, if your muscles fail unexpectedly. Warm-up as I showed you and select a weight that you can
perform five reps to positive failure with. Perform that set and the keep adding weight until you get to the set where
you could perform only one rep or barely perform it. This is your one rep maximum, and you should be able to use this
for two repetitions since there will less warm-up sets with a FastMuscles set.
It is important that you breathe properly when performing Rest pause sets and when using heavy weights. Holding
one’s breath in an attempt to create more leverage or strength can be very dangerous. Rapid small breaths are best when
using heavy weights. Furthermore taking small breaths have been proven to give you more “leverage” and allow you
to continue and complete a set.
You may also use the mathematical version given in phase 1.

FastMuscles!
Rest between exercises can be expected to increase. We perform one set and one exercise per body part, so not
including warm –ups you will be doing three Rest Pause sets. Each rest pause set may contain 5- 2 repetitions.
How to perform the Rest Pause Repetitions

.
You must perform the prescribed number of rest pause repetitions indicated on the routines. Remember, less training is
always better. There are only a few repetitions within each rest pause “full repetition ”set.
Having said that, should you choose to perform two maximum repetitions, the first repetition within the rest pause must
be difficult and the second repetition should be near impossible to perform. Similarly, if you chose to use a weight that
gives you five repetitions, the first three repetitions should be manageable, the fourth very hard to complete and the
fifth should be near impossible to complete. In fact, you may have to take rapid short breaths to press the weight up.
Don’t give up. Keep pushing or pulling even though the weight won’t budge-with constant force the weight will go up.
(You may need a partner to help you complete the last repetition).
If you are aided by the help of a partner to complete a set, do not perform another forced repetition. This is because you
would have reached positive failure already and would not need additional forced repetitions after positive failure. The
set has not ended here because at the top you will hold the weight for as long as you can, trying to exhaust the static
strength as well.(this is done on the last repetition only) When you can no longer hold the weight, lower it as slowly as
you can, trying to stop the descent of the weight. This also exhausts the negative phase of a repetition. Repeat this with
a maximum of 45-second rest between Rest Pauses.
Some pointers
Let us emphasize how important form is. Without proper form you are robbing the stress from the targeted muscle and
directing it to other untargeted muscles.
You must stretch and contract the muscle slowly and diligently with each repetition. No bouncing or momentum is
allowed, as this can lead to serious injury. Do not keep the stretched position as you did during the warm –up.
You should warm up for all rest pause sets, this is because you will be using heavy weights for the power repetitions
and you can injure yourself without a warm-up.
The routine(using week 1 as an example

BACK, CHEST, LEGS , BICEPS)
DAY 1
CHEST SETS REPS(on each set)

Incline barbell press 3 8 reps
Rest pause 20 seconds
6 reps
4 reps*(static rep)
Rest enough to get breath back and energy(2-3 minutes)
Total reps 18
BACK SETS REPS(on each set)

Reverse grip pull downs 3 9 reps
5 reps
3* reps
Total reps 17
LEGS SETS REPS(on each set)
Leg press 3 10 reps
6 reps
3* reps

FastMuscles!
Total reps 19
BICEPS SETS REPS(on each set)

Barbell Curls 3 10 reps
6 reps
3* reps
Total reps 19
* The last rep should be a static rep
Note that as we progress through the workout rest periods in the rest pause increase, this is because we need more and
more time to get energy reserves back.
Rest between body parts should be around 1-2 minutes. i.e. between chest and back.
Also note that day three of cycle one of phase 2 called for reps in the 15-20 rep range. On day 1 , we would have
followed the same procedure described except we would use far heavier weights! See determining your I MR for
more details.
More on Static repetitions

Static repetitions are usually performed(on the last rep of a rest pause set) by holding a heavy weight in a fixed
position, which usually tends to be the fully-contracted position. For an extended period of time. Static repetitions are
usually done for one repetition only (especially when the weights are heavy and the weights are typically held a period
of 25-40 seconds. The key to static strength is to hold the weight un are unable to hold it and then accentuate the
negative phase as the weights travel down. A 10-20 second decent on the negative phase is optimal.
P.S. Static repetitions and negatives are performed only on the last repetition. Of you last rest pause.
It is wise to count and log the time taken on your static and negative phases. The static repetition is used only on the
very last repetition of your rest pause set (e.g., if you did one rest, pause set of three reps).
It would look like this:
30 seconds rest
2 repetitions
30 seconds
1 ½ repetitions-hold and use static strength for 45 seconds or until you reach failure.
The static repetition in this case is done after your partner helps you complete the half repetition. Once on the top you
hold the weight until your static strength is eroded. Then accentuate the negative (for a count of 10-20) by trying to stop
the descent of the weight. Be sure to record the length of time you held the weight on its descent.
Phase 2 is done once every 9 days. Repeat it six times, increasing weights and sets, each and every workout
Weight selection( See Determining your IMR for specifics)
Use enough weight to get the prescribed rep range should be used (remember all sets have to be taken to positive
failure. The last rep of each rest pause repetition should be taken to absolute positive failure; forced reps may be used
only to complete a rest pause set. Remember to try and complete the set yourself. If you get stuck in the middle of a
movement, keep pushing or pulling for at least 20 seconds , taking short rapid breaths . This is usually sufficient to get
you to complete the rep and after that try gain for another repetition. It has to be the maximum amount of weight in
slow good form.
*Reps are taken to positive failure only; forced reps are given only to complete a set.
Range of motion: you need to apply a full range of motion during this phase while using rest pause . It is imperative
that you get a full stretch and full contraction . Movement should be slow and controlled. Perfect form is essential, even
if you have to sacrifice weight over form.
You need a power rack and/or two partners to perform Phase 2 ,3 and 4. This is because the weights you will be using
are heavy. You also need a partner to help you lift the weights into position. Also you should be cautious. Even though

FastMuscles!
power racks are built for safety, anything can happen if you are lifting upwards of 500-1000 pounds. Better safe than
sorry ! Always have spotters beside you!
Power Rack
Also you need the POWER rack with safety pins because this protects your body should the weight come crushing
down. It will hit the pins and not the body. It is very important that you use strict form. We can’t stress this enough.
Because the poundage is immense , you cant afford to stress the wrong muscles and cause injury.
How To Perform A Workout In Phase 2
Lets start with the incline barbell press. I begin with a warm-up using 115 pounds. I perform four repetitions
concentrating on the stretch in the fully-contracted position. This is also the time I use to practise perfect form before I
attack the big weights. I visualize my chest as I want it to be and I often exaggerate it beyond what is realistic for my
body(I try to see things bigger than they are –reach for the moon and if you should fail at least you would be above the
trees). I perform a second warm-up using 205 pounds and I get five slow, controlled perfectly executed repetitions.
Now I am all ready for my first real set , I rack the weights with 340 pounds which I know I can give me 8 reps under
full repetitions and I add another 20 pounds and I am off . I begin the movement using strict- controlled reps and I get
81/2 repetitions. My partner helps me complete the 9 th repetition and I hold the weights in the fully contracted position
for as long as I can.
I rack the weights and rest pause for 30 seconds and I use the same weight gain for 5 ½ repetitions! My partner helps
me complete the 6TH repetition.
I rest pause again for 40 seconds and use the same weight. This time I need help from my partner to lift off the weight
and I complete 3 1/4 repetitions. My partner helps me complete the 4TH repetition. I repeat this 3 times in accordance
with the number of sets prescribed by the routines. I am done for chest , again I hold the weights in the fully contracted
position in an attempt to exhaust my static strength and I try to stop the descent of the weight after that has failed . This
usually takes 25-30 seconds for me.
After my three sets , my chests is pumped to the maximum and I feel strong. I need to catch my breath so I walk over
to the water fountain to get some water and spend 2-3 minutes psyching myself up for the next workout which is back
and the Reverse grip pull down. I begin with a light weight at 160 pounds as, I am trying to stretch the muscle so I
accentuate the stretch by placing my knees under the seat itself. This way I have to really stretch to get the bar up. I
perform 6 controlled and strict repetitions.
After a 30 second I rest period in which I change the weights and get mentally prepared for my real set, I put 270
pounds on the reverse grip pull down and I perform 9 repetitions. I try to get the sixth but I don’t even get past the half
way point
I rest for 30 seconds and I try the set again and I do another 51/2 repetitions. I finish the 6 repetitions with help from
my partner.
When I say I finish with the help of my partner I really mean that I try with rapid short breaths to push the weight. If
after 10 seconds nothing happens , my partner comes in to apply only the most necessary help for me to complete the
set.
Please note that, static strength and negative phases are accentuated only in the last rest pause of that specific exercise.
Pointers and tips for phase 2
• Make sure you take each set to the point of absolute positive failure. I can’t stress this enough. Read the
section on training hard if you are not sure how too.
• Form must be strict and complete.
• You may have to decrease weights on subsequent sets to get the prescribed number of repetitions. For
instance after set one you will not likely get the same number of repetitions using the same repetitions for set
2 and 3.
• These workouts are tough because done as specified to positive failure –you may not even be able to run
through the whole routine.
• If you find yourself out of steam during a workout stop the workout and take extra day off .see WALIKNG
AWAY FROM A SET FOR MORE Information
• No forced repetition allowed –except to complete a half repetition or ¼ repetition and if used it should be
done in the strictest of fashion. Here’s how. If you are performing a bench press and you get to the point the

FastMuscles!
bar refuses to move. Keep on pressing take small rapid breaths- lack the visual goal into your mind and push
–it may take 20 seconds it will move. When you cant move it that is when you used a forced repetition comes
in-the person applies only with is necessary to compete the repetition-no more and no less.
• Rest between set / exercises - rest only enough to get breath and energy back
• Pay attention to the prescribed rest periods and rep ranges.
• All sets are taken to full positive failure regardless of whether you made the prescribed number of repetitions
or not!
Cycle 1
Day Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Exercise Back(2) Back(2) Back(2)

Selection Chest(2) Chest(2) Chest(2)
Legs(2) Legs(2) Legs(2)
Biceps(2) Triceps(2) Biceps(2)
Rest Period
Rep Type 4-7 15-20 8-12
Rep speed Explosive Rhythmic Explosive
Cycle 2

Rest Period
Rep Type 15-20 4-7 8-12
Rep speed Rhythmic Explosive Explosive

FastMuscles!
Cycle 3
Exercise Back(3) Back(3) Back(3) Back(3)
Selection Chest(3) Chest(3) Chest(3) Chest(3)
Legs(3) Legs(3) Legs(3) Legs(3)
Biceps(3) Triceps(3) Biceps(3) Biceps(3)
Triceps(3)
Rest Period
Rep Type 8-12 15-20 8-12 15-20
Rep speed Explosive Rhythmic Explosive Rhythmic

Cycle 4

Rest Period
Rep Type 15-20 4-7 8-12
Rep speed Rhythmic Explosive Explosive
There are 3 ways to perform phase 2 workouts, we use rest pause in all workouts but we have 3 different rep ranges.
There is also no time or rest periods involved, since rest pauses are unpredictable.
Here are the 3 rep ranges
Power we use 90% of our 1MR and aim for 4-7 reps, rest pause fashion
Strength we use 80% of our 1MR and aim for 8-12 reps rest pause fashion
Endurance we use 65% of our 1MR and aim for 15-20 reps inn rest pause fashion. Note that the percentage of 1MR
are higher than normal, this is because you are using rest pauses and so you can use heavier weights.
What if I made no gains during this phase?
If you don’t see a rep increases or a weight increase after each workout do the following:
1) Increase rest day’s between workouts; take a day off between workouts.
3) Are you consuming enough calories to sustain the growth you have stimulated? Make sure you increase calories by
500-600 increments until you are gaining mass at a rate of 1-3lbs of muscle. Remember that there are 600 calories in a
pound of muscle. If you stimulated 3-5 pounds of muscle a workout, you would need 600*5= 3000 calories above
BMR. That is 430 calories a day above BMR. For most people the idea BMR level for growth is twice BMR

FastMuscles!
4) Are you performing too many recreational sporting activities or aerobics? These eat into your recovery system and
take away valuable units of energy best used for recovery and muscle growth.
Phase 3
Here we will be making use of both Partials and Rest Pause. Here is how to go about it:
HOW TO PERFORM THE EXERCISES IN PHASE 3

Using the incline barbell press as an example, set up a squat or power rack. You could even use a smith machine if it is
available. Set the rack so that the bar rests 5-3 inches below your full lock-out position. Set your self up properly on the
bench- keep your exercise form strict and perform as many good partial repetitions as possible. When you can no
longer move the weight despite your greatest effort, let the weight down on the safety pin, rest pause 30-45 seconds and
repeat the movements with the same weight. Expect repetitions to decrease with each succeeding rest pause set .Two to
three rest pauses are usually sufficient to get the workout done. Again you will pick a weight depending on the number
of repetitions you are aiming for. Stick to the prescribed number of rep ranges and take all sets to full positive failure
always even if you pass or do not meet the prescribed number of repetitions.
Keep good form and perform each exercise as you would a normal full repetition set, only that your range of motion is
limited by the safety pins.
THE ROUTINE
CHEST , BACK , SHOULDERS , LEGS, BICEPS
DAY 1 OF CYCLE 1
CHEST SETS REPS(on each set)

Incline barbell press 2 30 partial reps
Rest pause 20 second
12 reps
8 reps
Total reps 50
BACK SETS REPS(on each set)
Reverse grip pull downs 2 25 reps
15 reps
8 reps
Total reps 48
LEGS SETS REPS(on each set)
Leg press 2 21 reps
12 reps
9 reps
BICEPS SETS REPS(on each set)
Biceps curl 2 20 reps
12 reps
6 reps
Total reps 38
* The last rep should be a static rep
Note that as we progress through the workout rest periods in the rest pause increase; this is because we need more and
more time to get energy reserves back.
Rest between body parts should be around 1-2 minutes. I.e. between chest and back.
Also note that day three of cycle one of phase 2 called for reps in the 15-20 rep range. On day 1, we would have
followed the same procedure described except we would use far heavier weights! See determining your I MR for
more details.
*The above routine is an example only, reps and sets may change according to the routine below.

FastMuscles!
Rest between sets in phase 3 should be performed as follows: Perform these sets with as little rest between sets
as necessary, rest enough to get your breath back and move to the next set or exercise. No actual figure is giving
since every exercise done in rest pause fashion will require different times for recovery. E.g. you can probably
take 60 seconds rest between biceps but you could not do that with a 400lbs squat
Cycle 1

Shoulders(2) Shoulders(2) Shoulders(2)
Rest Period
Rep Type 30-50 30-50 30-50
Cycle 2

Rest Period
Rep Type 8-15 8-15 8-15

FastMuscles!
Cycle 3

Rest Period
Rep Type 15-30 15-30 15-30
Cycle 4

Rest Period
Rep Type 30-40 8-15 15-30
Rep speed Rhythmic Explosive Rhythmic
There are 3 ways to perform phase 3 workouts, we use rest pause and partials in all workouts but we have 3 different
rep ranges. There is also no time or rest periods involved, since rest pauses are unpredictable.
Here are the 3 rep ranges
Power we use 150% of our 1MR and aim for 8-15 reps per rest pause set(reps should be done in rest pause fashion)
Strength we use 120% of our 1MR and aim for 15-30 reps per rest pause set(reps should be done in rest pause fashion)
Endurance we use 100% of our 1MR and aim for 30-40 reps per rest pause set(reps should be done in rest pause
fashion)
. Note that the percentage of 1MR are higher than normal, and this is because you are using rest pauses and so you can
use heavier weights.
Pointers and tips
• Make sure you take each set to the point of absolute positive failure. I can’t stress this enough. With partials
the weights should come crushing down on the safety pins (please make sure you have a spotter even though
you have safety pins!) Read the section on training hard if you are not sure how too.
• Form must be strict and complete.

FastMuscles!
• Increase rest days as indicated under cycles.

• These workouts are tough because when done as specified to positive failure –you may not even be able to
run through the whole routine.
• If you find yourself out of steam during a workout, stop and take an extra day off (see walking away from a
set for more Information).
• No forced repetition allowed –except to complete a half repetition or ¼ repetition. And if used it should be
done in the strictest of fashion. Here’s how. If you are performing a bench press and you get to the point the
bar refuses to move, keep on pressing. Take small rapid breaths- lock the visual goal into your mind and push
–it may take 20 seconds but it will move. When you can’t move it that is when a forced repetition comes in-
Your spotter applies only what is necessary to compete the repetition-no more or less.
• You may have to decrease weights on subsequent sets to get the prescribed number of repetitions. For
instance after set one you will not likely get the same number of repetitions using the same repetitions for set
2 and 3.
• Consume at least twice your BMR.
What if I made no gains?
If you don’t see a rep increase or a weight increase after each workout do the following:
1) Increase the rest days between workouts; take 3 days between cycles rather than one
i.e. between day 1 and day 11 you witness no strength increases, so add a day of rest or two between workouts.
3) Are you consuming enough calories to sustain the growth you have stimulated? Remember that there are 600
calories in a pound of muscle, if you stimulated 3-5 pounds of muscle a week, you would need 600*5= 3000 calories
above BMR. That is 430 calories a day above BMR. Bare in mind that as you get bigger and weigh more, you require
more calories to sustain your development. If you weighed 200 pounds in Phase 1 and weighed 220 in Phase 2, your
BMR is different. Have you compensated and added more calories to ensure continued growth?
Make sure you increase calories by 500-600 increments until you are gaining mass at a rate of 1-3lbs of muscle.
Remember that there are 600 calories in a pound of muscle. If you stimulated 3-5 pounds of muscle a workout, you
would need 600*5= 3000 calories above BMR. That is 430 calories a day above BMR.
4) Are you performing too many recreational sporting activities or aerobics, these eat into your recovery system and
take away valuable units of energy best used for recovery and muscle growth
Grip aids.
You will need to use power hooks and gloves to help you get a stronger grip on the weights , especially when you
perform partials. You can also use wrist wraps if you wish! Consider these an essential part of your weight training
arsenal.
The power rack
The power rack is essential for this program. Not only is it essential for safety reasons but it allows you to lift the
required poundage’s that are above what you are capable of if you use full range movements . if you train at home or
without a spotter(we don’t advice this) you need to use it. This piece of equipment is relatively inexpensive to acquire
and will make all the difference between average gains and exceptional gains. You can also use the smith machine and
the squat cage; ideally you would want the power rack with a spotter as well.
Super-adaptation workouts –Phase 4
Threat survival mechanism (T.S.M.) is a technology for inducing muscle super-adaptation. (The growth of new muscle
cells) It is a method that takes into consideration that new muscle fibers can be formed. These is miles ahead of old
conventional programs that only build on existing muscle fibers and do so at a slow rate.
To achieve full muscle growth and development you need to increase to increase the size of current muscle fibers as
well increase the actual, number of muscle fibers and cells. T.S.M. technologies make full use of super-adaptation and
hypertrophy. This essentially means you can expect to get bigger and stronger than ever before. Because where you
were once limited by your existing muscle cells, you can now activate new muscle cells and build bigger muscles.
Why Muscles Grow!

FastMuscles!
Muscles usually grow (hypertrophy ) in direct response to the adequate high intensity stress subjected to it, they will
not under normal circumstances multiply in number(hyperplasia).
Possible hyperplasia will not occur with the conventional five days a week 4-8 sets a body part routine. This is because
the stress is not sufficient enough to threaten the survival mechanism of the body. To cause Hyperplasia, conventional
bodybuilding stress alone is not sufficient—it has to be recurring stress . This is very important and a distinction that
cannot be taken for granted nor abused. If you performed a intense set of curls , it would not be sufficient to cause
hyperplasia no matter how intense. The best that could happen would be that it will grow larger and
stronger(hypertrophy) but there would be no or very little hyperplasia.
Similarly if you did six workouts of the same body part for five days straight , the end results would be muscle atrophy
unless that torture was followed by one or two month layoff. Even in such scenarios hyperplasia is not likely to occur.
The reason why muscles only hypertrophy under sufficient intensity, is because the muscles has the time to build larger
muscles and the body does not consider the stress to be “a life or death emergency” situation that it has to take care of.
Rather it has the opportunity to take its time to build muscle mass to counter the future stress.
If you however train as advocated in this manual, the body’s survival mechanism is threatened severely and the end
result is an instantaneous need for muscle growth.
So how to we stimulate the T.S.M of the body?
Using maximum overload principles with heavy weight and rest pause and subjecting the muscle to repeated stress
attacks –is enough to potentially cause hyperplasia. Second, enough rest and time has to elapse to allow the body to
recover from the workout and then repair and overcompensate with new muscles and grow larger and stronger to
support that immediate stress,
The priority of the body when you use T.SM. technologies is to prevent further attacks and so it builds permanent
muscle and new muscle fibers to deal with this threat on its survival.
It is much like the body taking a severe cut, In such instances the body does not wait days to stop the bleed, it stops it
immediately, often in a few minutes and then later repairs the damage. Stressing the muscles to an emergency state has
the same effects.
Conditions
High overload stress is needed, to cause an emergency and threaten the survival of the muscle.
Adequate rest is needed to allow growth of new fibers and existing fibers to take place and to remain permanent.
Intensity is important and achieved by using maximum weights and taking all sets to positive failure. The tools used are
Partials and the Rest Pause Principle, performed with high repetitions and maximum weights
Adequate rest is essential because without it atrophy will result after an initial increase in muscle size. Enough rest
between workouts is needed to allow for complete recovery to take place.
Continuous stress-needs to be placed on the muscle!
However if adequate recovery is not allowed to take place, the results will be muscle atrophy and not hyperplasia or
super-adaptation, for even though there may be a temporary increase in size; that temporary increase will eventually
diminish with abuse.
.
While continuous high stress overload may be a precursor for hyperplasia, there is a balance that needs to be struck. It
is only true when adequate rest has elapsed. So the notion of training a body 6-12 times a day for five days in a row will
not result in hyperplasia. In fact such workouts result in atrophy and a reduction in strength and size.
Continuous stress is the key

The only way such a regimen would be productive, is if you allowed a full month recovery to elapse after that week of
torture. This is if you were able to avoid injury in the first place with such a routine. It seems that the body has a
threshold to ensure survival. If a high intensity stress is placed on it, it will hypertrophy (provided adequate time has
elapsed to ensure recovery). And if the stress is repeated continually, but calculated, it will result in super-adaptation
and possible hyperplasia. If that stress persists, it will result in atrophy and injury. This atrophy and injury prevents
further attacks from occurring in the near future.
For maximum overload to be effective it has to be done with the highest stress possible in the shortest period of time
which requires mental fortitude and resilience .The overload must be severe enough to threaten the body . the body
must see this stress as an emergency –so it instructs the muscles to respond immediately by activating satellite muscle
cells and building new muscle to sustain the stress.

FastMuscles!
This is what is recommended
1. Keep frequency to minimum of twice a week.

2. Keep sets to one rest pause set with partials. Each rest pause set may consist of 3-5 rest pause sets.
3. Use the heaviest weights in good form.
4. All sets are taken to positive failure. You should not be able to lift the weight at the end of set despite your
greatest effort.
5. Repeat mini-workouts once an hour.
6. Make sure you consume 300-600 calories above your BMR on a daily basis until you are gaining at a rate of
1-3lbs of muscle a week. At this stage of the game your BMR should be a minimum of twice BMR, if you do
not consume these high calories, you will get ill as your immune system breaks down. You need to keep
calorie levels high for maximum gains.
7. Use high repetitions and take all Rest Pause sets to positive failure.
High reps are essential because they allow the muscles to be subjected under maximum stress for the longest period of
time using one rest pause set. But if you could do 30 sets of one maximum repetition in Rest Pause fashion that would
be satisfactory-but that as we all know is physically impossible.
Weight selection: - Pick the weight –usually 50-150 percent of your maximum. Fifty to seventy percent is a good place
to start if you are not confident enough to go for the higher percentages
E.g. If you can bench press 225 pounds for 4 reps, use 365 for 10-25 partial reps. Seventy percent is an average
measure and some of you may be able to carry far more. Just remember that the heavier the weights and the higher the
reps the better. Also remember, that each rest pause set is taken to the point of absolute positive failure. You must train
until the weights come crushing down on the safety pins of your power rack.
THE ROUTINE
CHEST(hour 1 example!)
EXERCISE SET REPS TIME
INCLINE BRABELL PRESS 1 25 20 SECOUNDS
17 25 SECOUNDS
12 30 SECOUNDS
08 35 SECOUNDS
02 35 ECOUNDS
All repetitions are taken to positive failure. If you get a half rep count it as so
BICEPS
STANDING BRABELL CURLS 1 25 20 SECOUNDS
15 25 SECOUNDS
10 30 SECOUNDS
4 35 SECOUNDS
2 35 SECOUNDS
Repeat for the prescribed number of hours. For instance after an hour break, here is how it would look like:
HOUR 2
THE ROUTINE
CHEST(hour 2 example!)
EXERCISE SET REPS TIME
INCLINE BRABELL PRESS 1 20 20 SECOUNDS
15 25 SECOUNDS
10 30 SECOUNDS
08 35 SECOUNDS
04 35 ECOUNDS
BICEPS
STANDING BRABELL CURLS 1 15 20 SECOUNDS
10 25 SECOUNDS
05 30 SECOUNDS
02 35 SECOUNDS
02 35 SECOUNDS
And it continues for hour 3, 4 , 5 etc

FastMuscles!
You will find that as you progress by the hour, your rest pause sets will decrease in number. For instance, you might be
able to perform four rest pause sets in the first few hours , but by the 5th to 8th hour you will be able to perform two to
three rest pause sets. Also, repetitions are likely to decrease as your muscles get tired and deplete their glycogen
reserves. By the 10th workout you will probably be able to perform only one rest pause set. This is in effect a single
straight set.
Do not reduce the weights if this occurs. You are trying to place a repeated high intensity stress on the muscle to cause
hyperplasia. I can’t stress this enough. Do not reduce the weights when using this system, the effectiveness of the
system depends on the applying a heavy constant stress to the body on a consistent (hourly) fashion. The system is
effective only with constant weight and intensity; reducing the weight might give you more repetitions but it will not
give the right signal to the body. The body will take it as a “lax signal” and it will disrupt the emergency state that the
body is currently under (i.e., The body will recognize that this stress it is currently experiencing is not severe enough to
warrant Hyperplasia.
Frequency
Frequency of workouts is important. We have found that repeated high-intensity stress needs to be placed on the
muscle on an hourly or bi-hourly basis. But we all know that it is virtually impossible to train hard and long, one
element usually gives in.(intensity) The way to combat this is to perform only one rest pause set per hour or every thirty
minutes. Obviously you need to take the whole day off to accomplish this or if you can’t do this because of work or
other commitments, use the 30-minute alternative below. If you perform a workout once an hour as advocated you
could mentally gear yourself up for the next mini-workout. You can give it 100 percent each and every mini-workout.
Here is a normal trend on how a chest workout could look like.
Eating in between workouts
If you begin the workout at 8 am you will end by 8 pm, 14 hourly workouts. You need to take a full day off to perform
this phase. Or if you are strapped for time, dedicate a minimum of 4 hours. You will be performing one workout every
hour for twelve hours . One set for each workout and only one body part should be trained per day per workout.
The other alternative is to perform one workout every 30 minutes for a period of four hours. This is not the same as the
hourly workouts but it produces measurable results. A workout done every 30 minutes seems too much for the body to
cope with; if it is done for the whole day, it usually leads to atrophy and injury. If you chose to use it regardless,
perform it on only three body parts; namely the chest, back and legs during your routines and avoid performing such a
routine on the smaller body parts like arms .The smaller muscles will likely not respond to such severe training and
injury is likely to result such muscles get weaker from over abuse. This 30 minute-whole day min-workout is not
recommended. It Is dangerous! If you do use the 30-minute workout option, keep it to a maximum of four hours per
workout day. And proceed at your own risk.
Please note that you have to allow sufficient rest to elapse between mini-workouts. Also, there needs to be plenty rest
between body parts.
ALTERNATE SUPER-ADAPTATION ROUTINES

Our research indicates that the following routines can be used to induce hyperplasia, but they are not as effective as the
hourly workouts. Hourly workouts seem to send out a more threatening message to the body’s survival mechanism –to
adapt to the stress.
Here are the alternatives –they follow the same principles as the 14 hourly workouts
One workout done every hour for a full day. This translates to 10- 14 mini-workouts during the day. one set per
workout, one workout per body part and one body part per workout.
One workout done every half hour for 4-5 hours. One set per workout, one body part per workout, one workout per
body part
One workout an hour every hour for 5 hours; one set per workout, one workout per body part and one body part per
workout.
Six workouts per day, every two hours; one workout per body part and one body part per workout. Here you have to
make sure that you perform as many rest pause repetitions until you get to one. E.g.
30 repetitions rest pause 45 seconds

FastMuscles!
1 repetition rest pause 45 seconds

You must make sure that you take very mini-workout to the last repetition.
Three workouts during the day, morning, afternoon and evening. One set per workout, one workout per body part and
one body part per workout. This again follows the same progression as above. You must take every mini-workout to
the last repetition (positive failure).
NOTE: This does not means that if you performed 14 min-workouts during the day and repeated that workout for 2-6
consecutive days, the results would be better. More is not better. We have found that the FastMuscles suggestion of 12-
14 workouts is the best workout format to induce Hyperplasia.
All the workouts above used partial repetitions and rest pause sets as dictated above in FastMuscles
You will be performing legs, chest, back using the same format; the only difference is that you drop non-core body
parts like arms, calves and shoulders.
Rest two weeks before you proceed to cycle 6.
Cycle 1
Exercise Chest(1) Legs(1) Back(1)

Selection Biceps(1) Calves(1) Triceps(1)
Rest Period
Rep Type 30-40 30-40 30-40
Cycle 2
Exercise Shoulders(1) Chest(1) Legs(1)

Selection Claves(1) Biceps(1) Calves(1)
Rest Period
Rep Type 8-15 8-15 8-15

FastMuscles!
Cycle 3
Exercise Shoulder(1) Back(1)

Selection Calves(1) Triceps(1)
Rest Period
Rep Type 15-30 15-30 15-30
Cycle 4
Exercise Chest(1) Shoulder(1)

Selection Biceps(1) Calves(1)
Rest Period
Rep Type 30-40 8-15 15-30

Exercise Chest(1) Legs(1) Back(1) Shoulder(1)
Selection Biceps(1) Calves(1) Triceps(1 Calves(1)
Rest Period
Rep Type 30-40 8-15 15-30

FastMuscles!
Taking advantage of your window of opportunity

There is a window of opportunity in which the body desperately needs to replenish muscle glycogen and that is 45
minutes after a workout. To take advantage of this, take amino acids right after a mini- workout along with a high
glucose drink. Take advantage of this window of opportunity. Take amino acids after mini-workouts and don’t combine
foods, you want the body to have an easy time digesting foods and building new muscle fibers.
What to expect
There are no “ifs” or “buts” here. If you get the intensity element the results should be instant. If you allow sufficient
time to elapse and you are giving all you have to a mini set, results are guaranteed! If you see no results add more rest
and check the following:
1. Nutrition- Are you consuming 600 calories above BMR? Are you combining foods? Are you taking advantage of the
window of opportunity?
After workouts. Realize that as you get bigger, your BMR increases! Are you compensating for this? Make sure you
increase calories by 500-600 increments until you are gaining mass at a rate of 1-3lbs of muscle. Remember that there
are 600 calories in a pound of muscle. If you stimulated 3-5 pounds of muscle a workout, you would need 600*5= 3000
calories above BMR. That is 430 calories a day above BMR.
2. Is your intensity level right? Or perhaps you are performing too many rest pauses?
How is your form?
3.Rest –Are you getting sufficient rest for recovery to take place?
Tips and points
Use compound movements only

These exercises will affect the most muscle mass in the shortest period of time. An example of a compound movement
is the leg press and the bench press.
Consume a minimum of twice your BMR. This point cannot be overemphasized
All sets must be taken to the point of full muscular failure.
Stick to the prescribed rep ranges and rep speeds.
You have to sacrifice the whole day or four full hours to use this routine.
.Lifting speed is crucial –do not throw the weights around, or use jerking movements. You must use slow, controlled
movements; slow enough to ensure good form but fast enough to give you lots of repetitions. The heavier the weight
and the higher the repetitions in good form produce the best results. This is the T.S.M. effect.
Use music to heighten the emotional response in your training (see MindnMuscle Program)
Weight selection
Pick a weight that represents about 50- 150 percent of your normal weights. I have found that lifting weights has a lot
to do with confidence and experience. Beginners, because they don’t know what they are capable of usually settle for
80- 100 percent weight increase for partials, advanced bodybuilders usually settle for 140-180 percent. People who use
NLP technology can usually get 200 percent. Let me remind you that the heavier the weight the greater the results
provided you perform the exercise in good form.
The greater the weight, the greater the muscle stimulation.(assuming proper from is used)
I want to make something clear. Lifting weights with partials is no different than lifting weights under a full range of
motion . the only difference is that you are performing the exercise in the strongest range of motion. The same exercise
mechanics apply only that you are restricted from.
The exercises and how to perform them under T.S.M.

Using the Leg Pres
Rack the weight with 200 percent of your maximum .Sit down on the leg press machine and rest your head on the
headrest . Make sure your buttocks are placed firmly on the seat. Place your feet shoulder width apart and your feet on
the middle of the leg rest . Now press the weight to full lock-out. You may need help pushing it to full lock-out and
FastMuscles!
your partner should be there to aid you of the rack. Now keeping good form descend a few inches and press the
weights back up to full lock out. Perform as many reps as possible till positive failure.
You may need help if you are using 200 percent more weight that you normally use. When you reach full lock-out ,
release the safety locks, hold the handles, and lower the weight 5 inches . Now push right back to full lock out without
rest. Repeat the movements. If you have long legs, you may leave the safety pins on , other wise make sure you have
partners beside you. Repeat this until you get as many repetitions as possible which should be to positive failure. In
fact, the only time you should stop is when you literally can’t perform any reps and the weight comes crushing down on
the safety pins.
You will use this format
30 reps rest pause 30 seconds.

Again the reps used here are for example only

you should use the appropriate weights to get
the prescribed rep ranges.
SQUATS
I don’t recommend that using squats. Only a handful of people can take a set of squats with maximum weights to
absolute failure and it can be dangerous especially if you are tall. If you choose to use it. Remember that you have to
take it to absolute failure using good form. And use the power rack and its safety pins for support.
Place the safety pins a few inches below shoulder height. Like the upper chest, rack the weights with 200 percent of
your maximum. Lift the weights off the rack and keep good form i.e. straight back. Look up, descend a few inches and
perform as many reps as possible and use the rest- pause progression as shown with leg presses.
Use a Smith Machine where possible, it allows you to on lifting the weight and not balancing your body and the
weights. Lower the weights without touching the safety pins. Spring right back up without using momentum. Do as
many rest pauses as possible until the weight comes crushing down on the pins. All reps between rest pauses are taken
to absolute positive failure. It is important you understand that.
30 reps Rest pause 30 seconds

20 reps rest pause 35 seconds
05 reps rest pause 40 sounds
Again the reps used here are for example only ,

Back –Reverse grip pull down

FastMuscles!
The pull down is one of the most effective exercises in building the back muscles and that V shape that so many are
after. Use a reverse grip and never the underhand grip, you are far stronger with a reverse grip than an underhand grip
and the reverse grip also allows you to get a deeper and greater muscle contraction.
There are two ways to do this. First sit on the bench and make sure the leg holder is tight on your legs or you can sit
underneath the seat for a deeper stretch in the movement. Rack the weight with 200 percent of your weight and begin
the movement; you will soon realize that the weight travels only a few inches at the top and no more , this is what you
want. Pull the bar with your back arched and chest out. Perform as many partials as possible. Rest pause and repeat
until you can’t perform any more repetitions.

05 reps rest pause 40 sounds
Again the reps used here are for example only ,

The dead lift
This exercise is brutal and form here is crucial . If you neglect form you are asking for serious injury. Place the safety
pins on the power rack to knee level .Take a reverse grip with one hand and an underhand grip with the other hand.
Now using perfect form, lift the bar a few inches to maximum contraction; squeeze the muscle keeping your back
straight at all times . Look up to help keep good form. Pull with your back and not your arms now using a standard
shoulder width grip. Keep your head up and your back straight. Lift with your back and not your arms. Remember the
arms are used only as hooks for these movements. Once you reach the top , squeeze and slowly lower the weight a few
inches. Repeat until failure . You will need lifting hooks as the weights used are immense and your grip is likely to give
up before your back muscles. Do as many reps as possible until positive failure is reached. Rest pause until you can
perform one or two reps.
You will use this format:

Again the reps used here are for example only

I could go on about the mechanics of performing the movements but I will just list the strongest range of motion for
specific exercises you might use
• Reverse grip bent over rows-The first 3 inches of the stretch movement(bottom part of movement
• Chest – The first few inches from full-lock out
• Shoulders- The first few inches below lock out

FastMuscles!
• Triceps-The first few inches below lock out

• Biceps- The first few inches below lock out
• Calves- The first few inches below lock out.
SOME MORE RULES UNDER T.S.M

This is the rule “ either you train hard or not at all”
WHY PARTIALS AND NOT FULL RANGE REPETITIONS?
Full range-of-movement training does not guarantee muscle hypertrophy or full development. In fact, it actually
diminishes the possibility. This is because there are weak points in a full range of motion that are designed to aid the
survival mechanism of the body and to prevent the body from lifting large weights and to threaten the survival of the
body. Once that defense is bypassed by partials and done so often enough , the result is Hyperplasia.
Full-range of movements are inefficient because they do not place the maximum amount of stress on the muscles and
yet they require the same or similar levels of recovery for any growth to manifest. They give you a bad ROI for your
muscles and effort.
It is like someone offering to pay you $50 and $30 an hour for the same job function and you choosing the lower pay.
It is the same hour so why take less pay.
Minimizing the risk of injury

Although the Fastmuscles routine is productive and light years ahead of a conventional muscle gain program , it also
poses some risks you should be aware off. For one don’t jump right into the super-adaptation workouts. This will cause
injury. Each phase has been built to lay a foundation for your body. To prepare it for hyperplasia. So please start on
phase one and build up to the last phase. Some may find that with the super-adaptation workouts that you get weaker
and weaker each and every min-workout. That is to be expected. Remember you are creating an emergency state in the
body and it is taking a severe beating. You can expect to reduce the weights as the hours pass by, try your utmost,
however, to maintain the same level of intensity/overload. It is vital that you try and surpass your previous hourly
workout . even though that may not actually happen, that should be your mindset. Be sure to record everything, notably
all reps and half repetitions.
Soreness and how to deal with it

Some of you might experience severe soreness which is to be expected. Here is how to remedy the soreness.
There are a few levels of soreness you might experience: the first is a mild soreness where you have to squeeze the
muscle to feel the pain. This form of soreness is not severe and can be ignored. It will heal with a passing day or two.
The next level of soreness is the kind that is felt when you move that body part. Flexibility is hampered by pain and
there is a general stiffness. This can be treated with a massage two or three times a day and some stretching.
The last kind of soreness is the kind that is painful. You wake up and you can’t even move your trained body part
without screaming. You can’t even move or stretch the muscle without intense pain. You can treat this with massage
three times a day and perhaps by doing a light set of 100 repetitions to get the blood to the area. Use a very light weight
and perform 100 repetitions. The goal is to get a good stretch and a full range of motion. Do not train to positive failure
and do not perform more than one set and don’t repeat it for days on end. Stretching the body part is sufficient enough
to reduce the pain.
MASSAGE THE MUSCLE TRAINED AFRER EACH MINI-WORKOUT

Optimally a massage has to be performed on the muscle after each mini- workout and a hot and cold shower can be
taken between workouts to heighten the recovery process. It has been proven that taking a hot and cold shower on the
affected muscle can increase blood flow and increase circulation and full recovery.
Here is how you do it. First take a cold shower for two minutes; then immediately switch to hot water (not scalding
please). Alternate as necessary.
PARTS OF RECOVERY…THE.FOUNDATION OF SUCCESS

I will repeat myself because as far as I am concerned this can’t be overemphasized. The essential part of Fastmuscles is
using the overload principles to threaten the muscles’ survival systems and cause super-adaptation Once this is done,

FastMuscles!
adequate rest is required otherwise the growth stimulated will not manifest itself. Muscles grow when there is the
“right” intensity and second when adequate rest time has elapsed to permit the body to first recover and then grow.
When you workout and perform a set of leg presses to absolute positive failure , the first priority of the body is to
recover from that workout by replenishing glycogen stores in the muscle and the body as a whole. If you have ever
performed a hard workout , this comes out as the feeling of being drained. Training larger body parts like the legs
require heavy weights which can leave a feeling of tiredness for an extended period of time. The larger the muscle and
the harder the exercise the stronger the feeling of tiredness and the longer the time needed to recover from the actual
workout. Once you have completed a workout , the body’s first priority is not to build muscle but to replenish energy
reserves in the affected body part and the body as a whole.
Once that has been taken care of, the next step is to repair torn muscles subjected to the stress which can take days.
Once that has been taken care of, growth can occur with a subsequent increase in strength and muscle mass.
Now if you train intensely but allow yourself only a few days between workouts you are subjecting yourself to acute
overtraining and what is normally referred to as a plateau. You will not make any progress, no matter how intensely
you train. The only way to get back on track would be to take time off to allow the recovery phase to fully take place.
The cycles and the number of days given for you to workout are the best we have found to allow fully recovery but
remember that some people have very poor recovery ability and may need extra days off. Do not go into the gym just
because the schedule says so; if you don’t feel up to it , stay away. Remember either you train hard or you don’t train at
all.
DON’T VISIT THE GYM TOO OFTEN-IT IS THE BIGGEST OBSTACLE IN YOUR PATH TO MUSCLE
MASS GREATENESS.
WALKING AWAY FROM CONVENTION
FastMuscles is unconventional but it is also highly effective! You simply can’t perform the conventional 15- 25 sets
routines that some programs advocate using Fastmuscles training philosophy. And the reason is quite simple. One
cannot perform more than 45 minutes of all intensive training. If you perform the routines as specified you can’t
physically perform a 2 hour workout. It just won’t happen. On a more scientific level, training over and above what is
needed to stimulate growth is counter-productive to the growth process and leads your body quite readily into a state of
overtraining. With conventional 20 sets an exercise routines you can’t be training intensely because you are
essentially holding back. Consciously you may believe that you are giving it all you have, your body and your
subconscious are the ones dictating how much intensity and effort is applied to an exercise. And it will ensure that it
holds back on the level of intensity and the subsequent needed energy to perform 20 sets.
With FastMuscles you know that if you mess these few sets of chest, back or legs routine, there is no second set to
remedy the situation. In fact, you know that your second set could be as far as eight weeks away. So the natural
inclination is to give your one set all you have. The result is mind boggling intensity and the muscle stimulation needed
to see a strength increase and muscle mass gains on a consistent basis.
Hear your body speak.
You know that feeling. You walk into the gym, warm up and you are about to hit your first set when you notice that
you are not all there. You feel weak and your enthusiasm has withered. This is a signal that must be read. This usually
means that you have not yet recovered from past workouts and that you need to stop the workout and get out of the
gym. There are times when I am performing a set of incline presses and notice that my numbers fall short of a previous
workout. When that happens I just stop the workout and quit. I am doing more damage by training even though I know
I am weak on that day. When your body speaks, listen to it and don’t be afraid to walk away. It would be the best thing
you did for your body and for your muscle growth.
Forcing your muscles to grow by threatening their survival mechanism

I spoke already about the body’s “survival mechanism” and how important it is to threaten it just enough to force it
to grow. Muscles grow in proportion to the amount of overload placed on them. If you lift 200 pounds on the incline
press and today bench pressed 300 pounds , the chest muscles will have to expand. There is no choice, save destroying
itself and causing injury. You must stress the muscle far and beyond what it is used to and it has to adapt to that stress
by getting stronger and bigger. This is true if frequency is low and volume low. It is not true when frequency is high
and volume is high. In simple terms , it means lift the heaviest weights possible using perfect form and style and
increasing those weights or repetitions each and every workout and you are guaranteed results, provided you allow full
recuperation to take place.

FastMuscles!
Some tips and notes

How much rest between exercises
Rest long enough to gain your strength and breath. This will vary depending on the level of intensity and weight used.
For example, if you squat 600 pounds to positive failure it could take you a good 4- 5 minutes to gain back your
strength, breath and composure. In 90 seconds is plenty of time. But this element could vary among individuals. There
is no use training another body part if you are out of breath from another; the intensity level will not be optimal and you
will be wasting your time and energy reserves.
With time your muscular endurance will improve and you will be able to perform intense sets and need only a 90
second rest period.
Gaining fat with the mass
To gain mass you will inevitably gain some fat-not a large amount for the hard gainer but you can expect some. It is
part of the growth process. Although muscle and fat are two separate tissues, they complement each other in the growth
process ( as gaining a little fat with muscle speeds up the process). Relax and know that with a little time and the right
fat burning workout you will get rid of the unwanted pounds.
Supplements
I don’t really recommend supplements because they are not a substitute for a well-balanced meal. I like to cook my
own food and to know exactly what I am eating. Supplements can help you but they will not produce those marvelous
results you see in muscle magazines. We read magazines that promise fantastic results such as “try program A for a
large chest”. Or a new miracle supplement makes you lose 30 pounds of body fat. You now see pages upon pages of
“so-called editorial written by authors we once trusted, suggesting that we try supplements A or B” and you realize how
they sell you. You also see programs that suggest you try weird, unscientific weight training for just 3 minutes a day.
There is only one way to get results fast and it is the Fastmuscles program, which is advancement over High Intensity
Bodybuilding, the only form of bodybuilding that has been proven to work consistently. Fastmuscles is the only
program that can give you incredible results in just weeks by training 8 minutes once every few weeks. The workouts
are mind boggling and actually force muscle to grow.
In short, there are no short cuts. There are no machines that will make you bigger or pills that will make you stronger.
Even steroids will not work without the right intensity. It is all about knowing what to do and doing it.
The only supplements that I know work are a regular whey protein or egg protein powder. And any brand
will do fine!
Getting enough sleep.

We are aware that the growth process occurs during rest and not when we workout. The average amount of sleep
recommended is eight hours but for over a hundred million Americans, this quota is never met. The scenario is even
worse for the individual who weight-trains or exercises, because they place more demands on their recovery systems
after strenuous workouts.
We all know that a lack of sleep ruins your day, makes you moody and leaves you tired. What we are unaware of is the
potent negative effect it has on our health. Having inadequate sleep ruins all your effort at the gym-completely.
Sleep loss has been known to hasten obesity: it does so by lowering hormone levels, (hormones that are responsible for
digesting foods), eliminating fat and building muscle.
The second detriment to sleep loss is a weakened immune system. You begin to be more susceptible to infections and
the flu.
In our program, we must do our utmost to heighten our metabolism, depriving ourselves of sleep is not one of them!
Fact is, if you reduce your sleep period, you will eventually have to make up for it sooner or later.
One need only observe babies and will see that they tend to sleep most of the time. Sleeping vitalizes your immune
system, metabolism and allows cellular and muscular recovery to take place.
Try to get as much sleep as possible. Weight training and high-intensity aerobics will result in more sleep, but for
those who still find it difficult to sleep here are a few suggestions:

FastMuscles!
Eliminate all noise.

Sleep in a dark room. Pull down the curtains in daytime to get the same effect.
Sleep in a cool room, hot temperatures will not allow you to sleep comfortably.
Avoid alcohol before bedtime (in fact avoid it entirely)
Avoid caffeine an hour before you go to bed.

FastMuscles!
BOOK 2
INTRODUCTION TO NUTRITION
This chapter marks the end of your weak skinny body and represent the beginning of the transformation that is about to
take place-a metamorphism of a rock hard body that you have only until now been dreaming about-you will begin to
feel revitalized, energized and get so huge you are going to need a new wardrobe to accommodate your new body
Listen, what I am going to do is make this promise: if you follow the nutritional plan as outlined below and not gain 10-
20lbs in a 6 weeks period, I want you to send my back the manual and I will refund every penny of the purchase price-
but if you gain the weight as promised, which you will, I will pay you $250 if you send me your before and after photo
with a testimonial and if I use the photo I will send to you via express postal check for $250 –as a thank you note for
succeeding-your photo will serve as an inspiration to the other skinny folks who are desperately looking for change—
so you really cannot lose
Here is how this chapter will be broken down

Step 1—I will show you how to determine your body type and explain how it helps you determine you’re BMR (Basal
Metabolic rate) and thus the level of calories needed to put on slabs of muscle mass onto your body!
Step 2—next I will tell you how to use my nutritional plan that will deliver all the nutrients your body could ever need
and which will have you massive in just a few weeks
Step 3
And thirdly, I will also show you how to use supplements to get all the calories, proteins and calories you need.
Step 4
Next, I will show you how to train your digestive system and metabolism to become more efficient at processing and
digesting food-allowing you burn fat more efficiently whiles packing on lean mass.
Step 5
And finally I will explain how to get rid of unsightly body fat without diets or heavy sacrifice in my fat loss section
Having said that lets buckle up. I advice you to reread this section 1-3 times just to get all the information
The need for 100% commitment in you’re training and diet

You have to believe in your self-you have to belief in your God given ability to put on the lean muscle mass you want
to put on. If you do not believe that you will get big, you will not. That is why it is important to set a realistic goal and
commit yourself into achieving your goal no matter what.
The best way to get committed is to draw yourself up a plan and put your self in a positioning front of others that will
force you to be committed.
For one, announcing to an enemy of yours or to someone who looks highly upon you is a sure way to get yourself
committed. Telling someone that you will be 30lbs pounds heavier by the end of the second month and not delivering
on this promise is the most embarrassing thing anyone can do-especially when you are in competition with the other.
Next you want to draw up a plan (after reading this section) and go to the supermarket and buy all the ingredients you
need. Then cook all the meals you need for the next 2-3 days, that way you have committed yourself into the plan
because you will not waste food and money, for instance I buy my groceries on a weekly basis based on what my meal
plan says can have. Then I prepare what I can-and carry it along with me. That way there is no excuse for me to not
sticking to the plan.
How to use science to get huge
FastMuscles!
The answer to the old age question of “how do we build muscle and lose fat at the same time can be found here-the
solution to this is based on training holistically with heavy weights and high reps, as well as providing all the calories
and protein needed for muscle growth.
Understand that your body and its metabolism have a positive and negative side. The positive side is anabolism and the
negative is catabolic. Anabolism occurs when the body breaks up nutrients from foods and uses it efficiently to build
lean muscle tissue.
Whereas catabolism is the extreme opposite-it is the breakdown of muscle tissue to serve the energy needs of the body-
obviously we want to be in an anabolic state –not catabolic and thankfully there are proven and scientific ways to solve
this problem. To understand anabolism and catabolism we need to understand “what happened to food when we
consume it”
Here is what happens when we consume foods

The food we consumed is broken down into nutrients-such as amino acids, glucose and vitamins/minerals and used for
every day vital functioning and muscle repair etc. Any extra or excess calories not needed by the body is usually
excreted or stored as body fat.
Now here is the fact, if you consume more nutrients that what is needed to serve the growth process and every day
functions-you will get fat
Understand that the calorie is what is paramount to muscle growth but not all calories are created equal-issues such as
nutrient density have to be taken into consideration. For example, 200 calories from candy will have a different effect
on the body compared to 200 calories from a clean food source like brown rice.
And that is because clean food sources contain macronutrients such as protein and carbohydrates that are not easily
converted into body fat-these macronutrients need calories to be digested and the body will have a rough time digesting
them with the sole purpose of storing them as body fat. Calories from candy on the other hand are sugar and fat laden
and thus are readily deposited as body fat. Fat and simple sugars require less energy to be broken down and deposited
as body fat.
Here are the steps to train your metabolism to build lean muscle mass and lose body fat
Increase calories gradually –we will determine your BMR and steadily increase calories to 10,000-12,000 levels-trust
me you are going to love how you body changes.
Consume clean foods high in starchy unrefined carbohydrates and fibrous carbohydrates-I will show you what to eat,
how to eat and the foods to ignore in just a few short moments
If you consume clean calories with the right amount of macronutrients and micronutrients, the body will encourage the
development of lean muscle mass and the elimination of body fat.
So the question becomes “how many calories should I consume to gain mass’ to gain quality lean muscle mass you
need to know your body type and your body fat percentage. Once that is done you need to determine the correct ratio of
macronutrients and in what ratios you need to consume these macronutrients.
It is best to base the number of calories you need on the type of body you have. For instance you needs as an
endomorph (with a 20+ percentage) is completely different than a mesomorph with a 7% body fat level. As you will
soon find out, it is best to base calories needed based on your total bodyweight if you are an ectomorph and by lean
body mass is you are an endomorph. The lean body mass (LBM) calculation takes into consideration the fact that your
bodyweight is composed of fat, water and bones. It is necessary to use these calculation with the respective body type
otherwise the fatter individual –namely the endomorph will be consuming more calories than the skinner one, when in
reality this should be reversed because of the differences in their lean body mass and subsequent body fat percentages.
As an endomorph our goal is to preserve the muscle we have as we shed off the ugly body fat.
To allow muscle growth to take place at an accelerated pace, we need to consume high quality proteins which are
derived from animal sources such as lean red and white meats and whey protein, vegetable proteins in on themselves do
not provide all the needed amino acids needed for fats muscle growth to occur. In general you need a minimum of 1
grams of protein per pound of lean bodyweight, 1.5-1.7 tend to be good guidelines in terms of the amount of protein
needed.

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Carbohydrates that need to be emphasized are carbohydrates with the more complex/lower glycemic type such as rice
and oatmeal. Simple sugars and high glycemic drinks can be consumed after a workout to replenish used up glycogen
but otherwise they should be used sparingly.
Fats are perhaps the most misunderstood macronutrient -indeed some fats actually help in the weight gain process and
do not increase cholesterol. Omega 3 fatty acids are great examples which can be found in flax seed oil.
Diet and training are very important parts of the program which also includes training intensity, overload, rest and
training volume.
All the components of this program depend on each other for success; indeed all factors have to be in sync for
maximum anabolic response to occur. Fortunately this is all done for you.
While training intensity and overload as depicted in this manual will stimulate the necessary anabolic response for
muscle growth, growth will not take place until adequate nutrition is in place.
Protein in the diet in itself is responsible for muscle growth since it provides the amino acids and the RNA needed for
muscle repair and growth. A diet high in protein is thus essential if you hope to pack on noticeable muscle size.
Understanding the calorie

To gain mass you have understand the Calorie" which is a Measurement of energy. To gain mass, you need to consume
more calories than you burn, it is that simple. There is nothing to it all. The tricky part is actually following a consistent
plan and I believe I have made that plan EASY FOR YOU TO FOLLOW below so read on... trust me, if you have tried
all the weight gain plans out there and failed miserably, I am going to show you some simple tricks that will blow the
lids of any plateau you may be experiencing.
Before I go on I want to point out that, anyone reading this, who cannot gain weight is doing two things wrong. First
they are not training hard enough to warrant a size and strength increase and second is; you are not eating enough.
Many tell me that they eat a lot already and when I ask them to list the foods they eat; I soon realize that they are eating
far less than they think.
Please remember folks.” garbage in -garbage out" if you go about eating just about anything you can find, you will get
big but you will also get fat.
Understand that a calorie is a calorie when it comes to measurement, but when it comes to the type and quality of
calories, there is a huge difference. There is stuff likes Nutrient density (how much nutrients are packed into a single
calorie) and then there is Calorie density, the correct ratio of protein, carbohydrates and fats from all macronutrients.
But as complicated as all this sounds, it is really simple once you follow the plans and rules I will outline for you.
There are a great many factors involved when it comes to designing an appropriate mass-gaining plan, but a good place
to start is measuring the percentage of body fat you have. The reason we need to determine your body fat level is to
allow us to choose an appropriate “mass gain” calorie level for you, and to do that we need to know how to calculate
your BMR/LBMR.
Determining your LBMR/ BMR

DETERMINING YOUR BMR.
Here is an accurate way of determining your BMR
ONE TIMES YOUR BODYWEIGHT IN POUNDS DIVIDED BY 2.2 MULTIPLIED BY 24.

1*LBS/2.2 * 24
The equation above determines your BMR using total bodyweight, which includes body fat, bones, water and non-
metabolically active tissue. Since the average person reading this is skinny with very low body fat levels, we can safely
negate the fact that it includes inactive or metabolically inactive Tissues. If you are an endomorph (DISCUSSED
BELOW) and have quite a bit of body fat, there here is the calculation you should be using:
LBMR CALACULATION
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The calculation above uses total bodyweight, which is a combination (that is your LBMR) you will need to first you
need to use the skin caliper, the scale and the tape measure to determine your body fat percentage levels. This will be
explained in a section below. Let’s assume that you determine that you have a 20% level of body fat, this is what you
would do.
Take your bodyweight in pounds from the scale. (E.g. 240lbs.) Now with a 20% body fat percentage level it means that
you have the following body composition. You have 192lbs of lean mass (which includes bones etc) and 48 lbs of fat.
This is because 20 % of 240 is 192lbs. Of your 240lbs of bodyweights, 48 lbs is fat. To determine the amount of fat you
should be aiming to lose here is what you should do:
Let’s say you determine that for a male your body fat levels should be 10%, thus you take your lean bodyweight and
multiply it by 110%, thus you have 192 * 1.10, the gives you 211.2lbs. You now take this new figure and multiply it by
10% and you get 21.12 pounds of body fat. Then take this figure and minus it from the first body fat figure of 48 lbs,
which gives you 26.88 pounds of fat to lose.
Your starting BMR is thus 1*192/2.2*24 = 2094.72.
TO ACCURATELY DETERMINE THE NEEDED AMOUNT OF CALORIES YOU NEED TO DETERMINE

WHICH CATEGORY BELOW YOU BELONG TOO.
What category do I belong too?

There are 3 biophysical categories, which are classified as ectomorph, mesomorph and endomorph. These body types’
categories are not 100% accurate, because as individuals we usually have a make up of two to three of these
classifications. But for this course we use these classifications as a guide to determine what calorie and BMR level you
should use.
In fact, these body types are classified based on skin or germ layers, which make up organs and body tissue in our
bodies. The three skin types are ectoderm, mesoderm and endoderm and thus the corresponding ectomorph,
mesomorph and endomorph.
Here is a simple breakdown
ECTOMORPH = ECTODERM = EXTERNAL SKIN

MESOMORPH = MESODERM = MIDDLE SKIN
ENDOMORPH = ENDODERM = INTERNAL SKIN
Understanding the 3 body types

Ectomorph characteristics:
• Long thin muscle.
• Chest is often shallow and shoulders narrow.
• They tend to be tall and have long legs and long arms.
• Body fat levels are below average.
• Metabolism tends to be fast, making it hard for them to gain any fat and significant bodyweight.
• Recovery ability tends to be below average.
Endomorph characteristics:
• Tend to be short in height
• Stocky and large physiques.
• Significant fat covers existing muscles, giving them the soft round look.
• They tend to very strong individuals.
• They have wide hips, short thick legs and calves
Mesomorph characteristics:
• Rectangular in shape and naturally muscular.
• They have long muscles and thick bones.
• Strong recovery ability
• Great strength.
• Low body fat levels.
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As I stated earlier, in reality individuals are a combination of two or three of these body type classifications. So that an
individual may be described as an endo-mesomorph or an ecto-mesomorph. For our needs we will classify each and
every body into three basic classifications.
Below you will find the classifications and set of instructions that follow these classifications. These instructions will
help you determine what calorie level you should begin with. Read the descriptions below to determine what body type
and therefore what calorie level you will be using.
ECTOMORPH (5-9% body fat levels)

Individual with 5-9% body fat level. Here you must calculate your BMR WITHOUT Subtracting Body fat levels--use
BMR as follows: Your weight in lbs * 20. Once you determine this, you add 800 calories to your BMR on a
daily/weekly basis until you are gaining mass at a rate of 1-3 lbs of muscle a week. For instance if you determine via
skin calipers that You have a body fat percentage level of 7% at 130lbs, your BMR is 2600 , You must add 800 calories
to that on a daily/weekly basis. So your starting calorie level would be 3400 Calories a day.
MESOMORPH (9-14% body fat levels

Defined as an individual with natural muscle mass. Individual with 7-14% body fat. Here you must calculate your
BMR AS FOLLOWS bodyweight in lbs x 20, and add 700 calories above BMR on a daily/weekly basis. So if you
weight 200lbs at 10% body fat your BMR is 4000 calories, add to that 700 calories on a weekly /daily basis or until you
are gaining mass at a rate of 1-3 lbs of muscle a week. So you need to start with 4600 calories at this body weight and
body fat percentage.
ENDOMORPH (20+% LEVEL)

If you consider yourself a mesomorph but have a 15-20% body fat level Use the LBMR discussed in the previous
section above. Which TAKES into consideration body fat levels and lean body mass in your overall bodyweight and
thus minimizes the deposit of body fat when you begin to consume massive amounts of calories. Here you increase
calorie at a rate of 500 calories per day/ week or until you are gaining at a rate of 1-3 lbs of muscle a week. The
endomorph has special requirements discussed in the fat loss section below. You will be essentially decreasing starchy
carbohydrate intake until you reduce body fat levels or until you reach your desired body fat percentage goal (9-14%).
Once you reach your goal you will then use either the mesomorph or ectomorph classifications.
You have to remember that fat is metabolically inactive and thus, does not need calories to maintain it. It is stored
energy. So by using the TRUE BMR equation(your LBMR), you minus the amount of body fat weight from lean
bodyweight before determining the appropriate lean bodyweight needed to calculate your required level of calories to
build lean muscle mass.
WHAT IF I DONT FIT INTO ANY OF THESE Classifications...
For 99.9% of the individuals reading this, you will fit into one of the three Classifications. For instance if you have a
body fat level of 15% you might want to use The mesomorph section and if you weigh 35% BODY FAT LEVEL you
might want to use the Endomorph suggestions until you get your body fat level to the mesomorph stage. Let’s say you
are a mesomorph with the "perfect body" and you would like to drop body fat levels even further! Well in that case use
the endomorph suggestions.
WHAT IF I AM ECTOMORPH WITH A 20% BODYFAT LEVEL?
If you find yourself "skinny fat" use the endomorph calculation of LBMR to determine your LBMR and the number of
calories needed to allow lean muscle growth.
If you would like to get rid of your body fat before building mass, use the Endomorph classification, which sees that
you reduce starch intake as well as include some aerobic sessions. (SEE FAT LOSS SECTION BELOW)
In all cases once you reach the mesomorph body fat levels which are 9-14%. You must increase calories accordingly.
For instance you might be an ectomorph and You reach the 9% level from 7%; you will have to follow the mesomorph
Calorie level, which is 700 calories above BMR and not the 800 calories Above BMR you were once following.
Similarly if you are a mesomorph and you hit the 19% body fat level; you might want to follow the endomorph stage
and reduce starch intake as well as include some aerobics sessions until you reach the 7-14% body fat level. (This puts

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you in the Mesomorph phase). Then you should begin to increase calories based on the SUGGESTIONS OF
MESOMORPH CLASSIFICATIONS.
How to determine when to increase calories to gain even more weight...

Increasing calories should be gradual; in essence you are training your Metabolism to adapt to the increased food
intake. Understand that the more food you eat the faster your metabolism will become, But like any part of the body,
YOUR metabolism has to be trained and it has to adapt to the excess amount of food on a timely and gradual basis,
otherwise you will gain fat at an accelerated pace. (The exception to this rule is if you use the Maximum Nutrient
dieting combination with the zig zag diet discussed later) Having said that, it should be logical to understand this.
The bigger you get, the more calories you will need for basic and vital bodily function. In other words, the bigger
you become the higher your BMR, and hence you will have to adjust calories as you gain weight to compensate for this
increase in BMR.
Use This Bench Mark

The general rule is to consume enough calories so that you are gaining 1-3 lbs of muscle a week; you do this by
increasing calories by 500-700 a day (depending on your body type).
Understand that for every 5lb gain you make up and above your calculated bodyweight, you must increase calories
above BMR, for instance if you weight 200lbs At 10% body fat level, your BMR is 4000 plus an additional 700 to
support growth. If you gain 5lbs, you now have a BMR of 4100, and thus you new weight gains need is now 4700
calories which means you will have to adjust your calories to meet this new demand.
To gain mass you need to consume more calories than you burn, it is that simple. More specifically you need to
consume 500-800 calories above BMR/LBMR to make consistent and noticeable changes in muscle mass. You will
notice that I said 300-500 calories. I do this for a few reasons, for one, those with a 15-20% body fat level will gain
extra fat with a 800 calorie increase, so for people like that I recommend a gradual calorie increase to make sure that all
gains are muscle mass and not fat. For those with a 7-14% body fat level, I recommend a 700 calorie increase above
BMR, because they can afford the extra fat that may arise. THUS if you are an ENDOMORPH AND YOU HAVE
REACHED A MESOMORPH LEVEL, INCREASE CALORIES BY 200-300 ABOVE BMR since this will ensure
that you do not pile on too much body fat.
Why do you say increase calories by 500-800 calories on a weekly and daily basis?...
What I mean, is that you pick your category and you increase calories by 800 until you are gaining at a rate of 1-3 lbs
of muscle a week. I use the term weekly and daily together because some people may not be able to handle 800 calorie
increment s on a daily basis and so to accommodate them I recommend daily and weekly.
Also as you gain weight your calorie requirements are likely to increase, so it is a dynamic process with calories ever
increasing until you reach your ideal bodyweight
SUMMARY
Increase (decrease) calories by x if you have a body fat% of y.
X y
800 5-9%
700 9-14%
500 (REDUCE STARCH) 20+%
200 14-15 %( ENDOMORPH HITTING THE MESOMORPH STAGE)
Thus if you weighed 120lbs and had a 8% body fat level you would chose
800 calories since you have a low body fat level. You do this until you are gaining at a rate of 1-3 lbs of muscle a week.
You start by increasing calories by 800 and you keep increasing calories until you are gaining at 1-3 lbs of muscle. if

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you weighed 280lbs and had a 9% body fat level you would chose the 800 calorie level--this is so because the bigger
you get the more calories you need to continue growing.
If you have a 20 plus % body fat level you need to hit the fat loss phase before trying to muscle up. Your goal is to lose
body fat with a nutritional plan and a sound aerobics and weight training program (SEE FAT LOSS PHASE) or
Alternatively, you can ignore the body fat and continue to build muscle at a calorie level that equated to 700 calories
above BMR (or until you are gaining at 1-3 lbs of muscle), YOU try to build as much muscle and size as possible and
then when you have attained the size you want, you can lose the body fat. Losing the body fat using this approach is
often easier as by increasing muscle mass stores, since by building muscle you will increase your metabolism, which
helps you lose body fat at an even faster rate.
I urge anyone who weighs 100-140lbs to start with a minimum of 3500 calories, which is 120 times 20 =2400+1000
calories to allow for maximum growth. This calorie level will benefit anyone in the 100-140lbs areas. This is the
minimum level you should begin with and then you should start increasing calories from there until you are gaining 1-3
lbs of muscle a week. Now granted, at that bodyweight you may have very little body fat, so we can safely use this
BMR calculation, which is bodyweight in pounds multiplied by 20. From client feedback I have discovered that
individuals who are ectomorph will always gain well at 3400-calorie level, especially if they weight between 120-
150lbs
Here is a step-by-step guide for determining your body fat percentage level and BMR levels.
Measuring body fat and corresponding lean body mass is crucial if you want to maximize muscle mass whiles at the
same time decreasing body fat. And there is no better tool than the skin fold caliper. There are of course other more
accurate and sophisticated methods such as underwater or hydrostatic weighing and then the all too famous but
unreliable bathroom scale. These methods (except the bathroom scale) are expensive and time consuming and usually
depend on a third party to perform the weighing. (Not too good if you are shy of your body). Let’s view the steps in
determining your body fat levels and progress using the skin fold calipers, measuring tape and the bathroom scale.
These measurements techniques are only there to guide you in determining when to switch from a fat loss phase to a
mass building phase and vice versa, you can easily do without it. If you don’t have these tools. Just pick out your BMR
by referring to
“HOW TO DETERMINE YOUR BMR AND LBMR IF YOU DON’T HAVE A SKIN FOLD CALIPER.” Section
below.
The Skin Fold Caliper.

HERE IS HOW TO USE SKIN FOLD CALIPERS
Skin fold calipers measure skin folds to determine body fat levels that an individual has. These measurements are then
substituted into an equation to obtain a body fat percentage level. It is crucial to point out that these devices do not
measure body fat levels in on themselves and therefore this leaves a lot of room for error and miscalculations.
Body fat calipers are great tools for use as a benchmark, as a mark for you to refer to as you move towards your goals.
The first important step is to use the right skin fold equation. There are well over 1000 lesser-known equations and 100
better known ones. There are some geared towards the general population and others for the athlete, whatever the case
may be, I am going to show you a simple equation and a simple way to determine your body fat level.
Your body fat level is just a guideline, we will use it an indicator as to when to decrease or increase calories.
In fact you don’t need to even convert your skin fold measurements into a body fat percentage. Your goal is just to
KNOW what your skin fold measurements are at a certain body part and then monitor their changes over time. If you
do calculate your body fat levels, don’t compare it with friends because individuals differ and the readings will not
apply to two people.
How to obtain your skin fold measurements

Use the skin fold caliper and measure the following sites on your body:
1. Chest-measure 3 inches below the collarbone and 2 inches out from the inner chest (where you get the upper cut
delineation) this applies to both men and women.
2. BACK—2 Inches away from the spine just below the shoulder blade

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3. Biceps—pinch the middle of the biceps and measure that skin fold
4. Triceps-measure at the bottom of the inner triceps muscles
5. Kidneys-this is located where your kidneys would be. Try to locate the indentation above your glutes muscles.
Here is how to use the chart below.
Sum the total of the 4 body parts and then refer to the table provided below
Here is an example, after adding all 4 you get a sum of 14 and you are 18 years old, you will refer to the chart below
and find out that you have a body fat percentage of 4.8. Now that you have your body fat percentage you can now
decide which category you belong too and chose the required calories needed.
17-29 30-39 40-49 50+ 16-29 30-39 40-49 50+

15
4.8 - - - 10.5 - - -
17-29 30-39 40-49 50+ 29 49
15 -
4.8 - - - 10.5 - -
20 8.1 12.2 12.2 12.6 14.1 17.0 19.8 21.4
25 10.5 14.2 15.0 15.6 16.8 19.4 22.2 24.0
30 12.9 16.2 17.7 18.6 19.5 21.8 24.5 26.6
35 14.7 17.7 19.6 20.8 21.5 23.7 26.4 28.5
40 16.4 19.2 21.4 22.9 23.4 25.5 28.2 30.3
45 17.7 20.4 23.0 24.7 25.0 26.9 29.6 31.9
50 19.0 21.5 24.6 26.5 26.5 28.2 31.0 33.4
55 20.1 22.5 25.9 27.9 27.8 29.4 32.1 34.6
60 21.2 23.5 27.1 29.2 29.1 30.6 33.2 35.7
65 22.2 24.3 28.2 30.4 30.2 31.6 34.1 36.7
70 23.1 25.1 29.3 31.6 31.2 32.5 35.0 37.7
75 24.0 25.9 30.3 32.7 32.2 33.4 35.9 38.7
80 24.8 26.6 31.2 33.8 33.1 34.3 36.7 39.6
85 25.5 27.2 32.1 34.8 34.0 35.1 37.5 40.4
90 26.2 27.8 33.0 35.8 34.8 35.8 38.3 41.2
95 26.9 28.4 33.7 36.6 35.6 36.5 39.0 41.9
100 27.6 29.0 34.4 37.4 36.4 37.2 39.7 42.6
105 28.2 29.6 35.1 38.2 37.1 37.9 40.4 43.3
110 28.8 30.1 35.8 39.0 37.8 38.6 41.0 43.9
115 29.4 30.6 36.4 39.7 38.4 39.1 41.5 44.5
120 30.0 31.1 37.0 40.4 39.0 39.6 42.0 45.1
125 30.5 31.5 37.6 41.1 39.6 40.1 42.5 45.7
130 31.0 31.9 38.2 41.8 40.2 40.6 43.0 46.2
135 31.5 32.3 38.7 42.4 40.8 41.1 43.5 46.7
140 32.0 32.7 39.2 43.0 41.3 41.6 44.0 47.2
145 32.5 33.1 39.7 43.6 41.8 42.1 44.5 47.7
150 32.9 33.5 40.2 44.1 42.3 42.6 45.0 48.2
155 33.3 33.9 40.7 44.6 42.8 43.1 45.4 48.7
160 33.7 34.3 41.2 45.1 43.3 43.6 45.8 49.2
165 34.1 34.6 41.6 45.6 43.7 44.0 46.2 49.6
170 34.5 34.8 42.0 46.1 44.1 44.4 46.6 50.0
175 34.9 - - - - 44.8 47.0 50.4
180 35.3 - - - - 45.2 47.4 50.8
185 35.6 - - - - 45.6 47.8 51.2
190 35.9 - - - - 45.9 48.2 51.6
195 - - - - - 46.2 48.5 52.0
200 - - - - - 46.5 48.8 52.4
205 - - - - - - 49.1 52.7
210 - - - - - - 49.4 53.0
Here is a simple method i discovered in Africa –where skin fold caipers were no existent.
To use this method you need a ruler, one that has a millimeter section

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Here is how to do it:
You flex your abs or waist and press a ruler on the skin, and you are not pressing really hard, just enough to meet the
muscle. Once that is done you record the reading. Any body fat you have in the specific area, will fold over the ruler
giving you a measurement in millimeters. The waist and the abs are the places to use since most men deposit fat in
those regions.
YOU Can use this as a gauge, for instance if you start the program and you had a millimeter reading of 3 on your ruler,
you follow the mesomorph or ectomorph plan (by figuring your BMR and adding 600 or 700 calories to it) and you
gain fat and thus reached a level of 9, you would use the fat loss phase to get your body fat “ruler level” to a
mesomorph or ectomorph level.
HERE ARE THE GUAGES for using the RULER

IN MILIMETERS
ECTOMOPRH –MILIMETER READING OF 1-4

MESOMORPH –4-6
ENDOMORPH -+9
An acceptable level to use is 1-8, if your measurement (via the ruler) does not exceed 9, stick with the mesomorph or
ectomorph stage.
Consequently by using these measurements you can determine which phase to use. For instance if you are an
ectomorph and you started at 2 millimeters on your waist and then you follow the ectomorph plan and you find you’re
your measurement hits 9 millimeters, you know it is time to hit the fat loss phase. If you use this method you cannot
determine your true LBMR. You will have to use the ballpark BMR figures found in the above section
Here is how to use measuring tape....

How to objectively track your progress
Taking measurements and tracking your progress
As I said before you must develop specific and precise goals. Measurements are a sure way of accomplishing this, after
all the measuring tape gives an exact evaluation of your progress. These measurements have to be done before you first
workout in this manual and they should be done early in the morning (after you freshen up).
The right way to perform an accurate tape measurement is to apply the tape lightly to the skin of the body part being
measured, it should not be very tight, and it should be just tight enough to surface the skin. You will use the 1(1st inch)
as the beginning and not the tip of the tape.
Take measurements for the following body parts:
Chest
You should stand up straight, relax and do not hold out your chest or take in a deep breath. The tape should be placed at
the nipple level all around the back, until it reaches the number “1” on the tape.
Waist/lower back
The tape should be placed around the circumference of the waist at the navel level. Do not suck your abdominal in. Nor
should you hold your breath.
Thighs
Take a shoulder wide stance (as you would in the squat). Place your feet firmly on the ground but do not flex the thighs
in any way. Doing so will eliminate the objectiveness of the measurements.
Arms
Hold a bicep pose! The tape should be placed on the peak of the bicep and the largest part of the triceps muscle. Arms
should be perpendicular to your body and parallel to the floor.
As you may have noticed, I do not measure the smaller body parts, simply because they are not the focus here.
However you can if you wish to do so. You can place these dated measurements in your journal (better yet take a photo
of your physique).

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Measuring your bodyweight by using the bathroom scale

Bodyweight measurement tends to the least objective of all measurements because it does not separate fat from muscle.
The way I gauge my progress is to see how much fat is around the waist for men, and for women around the hips. Skin
fold calipers are good for this and are very accurate. I prefer to use a visual approach to measuring the fat I might gain.
I look in the mirror and if I see I am getting too smooth, I train harder or reduce the amount of calories being
consumed. This is easy to do since I supplement my diet with a weight gainer. I simply reduce the consumption of the
gainer.
The scale alone is not a good indicator of progress; this is because "body weight" is composed of water, fat, bone and
other tissue. All using the scale alone can give you an inaccurate feedback; as to how well you are progressing. For
example using the scale alone, you may find out that you may have gained 10lbs, but never realize that 80% of that was
fat-which is not good progress.
How to determine when and how to increase or decrease calories using measuring tape
Some individuals may not have a skin caliper and therefore need an alternative way to measure progress.
Here is how to do it.
If you don’t have a skin caliper you can use your waist measurement. If you hit the mesomorph or ectomorph phase and
your waist measurement increases by 1-2 inches you can continue with the same phases. However should the waist
increase more than 2.5 inches, then you should move on to the endomorph(fat loss stage) stage and switch to the fat
loss phase, where you equate calories to LMBR an reduce starch intake as an endomorph Is expected to do.
Generally speaking for every 10lbs of muscle you put on you can expect an inch gain in arm and chest size. This is a
good sign of progress so long as the waist does not bulge with the arm and chest increase. If you gain 1-11/2 inches on
the waist, it is a good sign to adjust your calorie level and move on to a fat loss phase until you get rid of those extra
pounds. USE ALL 3 MEASURING TOOLS TO FIGURE OUT YOUR BMR....
Ideally you should use all three measuring devices, the scale, the skin caliper and the measuring tape.
There is really no excuse, each one of them cost less than $10 considers an investment in your dream body, your life
and your health...
After all how many times have you sent money on poisonous tobacco or alcohol?
How to determine your BMR and LBMR if you don’t have a skin fold caliper
I understand that there are many individuals both in third world countries and in first world countries that don’t have a
skin fold caliper or ruler. And for those they may ask, “How do I determine my LBMR OR BMR”, well it is rather
simple, we will use these ball mark figures given below that don’t make use of skin fold calipers or measuring tapes. In
any case you will still need a measuring tape (to help direct and guide you through a mass or weight loss phase).
To use the guide below you have to be honest with yourself and base your judgment on the description of meso, endo
and ecto-morphs description... Once you decide what category you belong too, then you can select your BMR below.
ACTIVE MESOMORPH—Use your bodyweight multiplied by 20. Then add an additional 700 calories on a daily
/weekly basis to allow muscle growth. By active I mean if you are an individual who has a demanding job or is still in
school and participates in recreational activities and sports.
INACTIVE MESOMORPH—use your bodyweight multiplied by 17, then add an additional 700 calories on a weekly
/ daily basis to allow muscle growth to take place. Inactive means that you have an office job and your recreational
activity is low.
ECTOMORPH-- Use your bodyweight multiplied by 20. Then add an additional 800 calories on a weekly/daily basis
to allow muscle growth. There is no distinction between an active or inactive ectomorph.
ENDOMORPH—Use your bodyweight multiplied by 15, then add 500 calories whiles following the fat loss section.
So if you weight 200lbs, you’re BMR is 3000 calories, to lose weight you simply reduce starch intake and add aerobic
sessions and observe results-SEE FAT LOSS PHASE? If you hit a plateau, reduce starchy carbohydrate intake even
further. Once you reach the desired body fat percentage (or you reduce your waist by 2 inches) get back on the muscle-
building phase.

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When to use the tape measure, skin caliper and the scale to determine your measurements
It is essential that you measure early in the morning on an empty stomach as this precedes a fast and this prevent any
stomach or weight variance that arises from food Consumption. Since there is significant water retention and stomach
expansion with food consumption You might want to not measure your body fat levels and weight levels the first 15
days following the beginning of both the fat loss or muscle building phase, as it takes 2-3 weeks for the body to adapt
to a given Situation, stress or environment.
Significant results will be noted during those 2-3 weeks, any earlier measurement will lead to inaccurate results and
evaluations, for instance you may lose 10lbs of weight on the first week of the fat loss phase, but it may be water loss
and not body fat. Hence thinking that you lost 10lbs you might erroneously move on to a mass building phase
Based on that loss, when in reality you have not lost enough body fat. You should therefore weigh and measure
yourself every two weeks and nothing less. Measuring every two weeks, allows you to see significant progress, which
motivates you, even further.
If you perform the skin caliper reading and you find that you body fat percentage is above 14%, you must follow the fat
loss phase, once you body fat level reaches the maximum 14% level, you can again increase your calories by 500 and
get back on track-until you are gaining 1-3 lbs of muscle a week. E.g. if you weighed 200lbs and had a body fat level of
135 and 2 weeks later after following the mesomorph plan you are 210lbs with 15% body fat levels, you might want to
further eliminate starchy carbohydrates and include some aerobic sessions-see until you are back down at 13-14%
body fat.
Overseeing your progress
Fat loss and mass building phases have to be alternated to achieve perfection. As you all know when you are trying it
gain mass, you may experience unexpected changes or no changes at all-so below I have taken the liberty to
ADDRESS any and all possibilities that may occur and what to do if they do occur.
POSSIBILITY NUMBER 1-you are gaining mass but you have the same body fat levels
HOW DO YOU KNOW? Body fat percentage or waist measurements remain constant.
SOLUTION-congratulations-this is one of the best environments for muscle growth, continue to increase calories to
support the additional mass you are building. Bumping calories by 500 is a good place to start.
POSSIBILITY NUMBER 2- you are losing body fat whiles gaining muscle.
HOW DO YOU KNOW? -. -This is not a common occurrence but you will know because body fat % levels and/or
waist measurement will decrease as arm and chest size increase.
SOLUTION- increase calories by 500 to increase muscle mass gains even more while stabilizing body fat levels
POSSIBILITY NUMBER 3-you are putting on body fat as you increase muscle mass.
HOW DO YOU KNOW? - You are gaining more than 3lbs of bodyweight a week, waist measurements* are up by 1-2
inches but so are your chest and arms dimensions.
SOLUTION- increase calories by 500 to increase muscle mass gains and reduce starch intake-see fat loss phase.
POSSIBILITY NUMBER 4-if you are gaining fat without increasing in muscle mass.
HOW DO YOU KNOW? - Your body fat percentage and your wait measurement increases drastically there is no
increase in the size of your chest, arms or legs.
SOLUTION-switch to fat loss phase-SEE FAT LOSS SECTION FOR MORE DETAILS.
POSSIBILITY NUMBER 5 You can’t seem to increase muscle mass, no matter how hard you train or east.

FastMuscles!
SOLUTION—you are not training hard enough or eating enough-increase calories by 800 increments on a
weekly/daily basis until you are gaining 1-3 lbs of muscle a week. If after a week, you still no results increase calories
by another 800, continue to do this until you are gaining at that rate.
BENCH MARK OF PROGRESS….
Generally you have to increase calories until you are at the place where you are gaining 1-3 lbs of muscle a week, once
you get there you have to then increase calories further to compensate for the weekly increases in muscle mass.
We can also use the tape measure, measure all body parts as discussed on a weekly basis and if you notice
measurements increases whiles waist size remains the same –it is a good indication that you are gaining the mass you
need at the optimum speed.
Mass building nutrition

Your singular goal is to maximize the growth of muscle and to do this; you have to increase calories gradually and
steadily. A good goal to reach is gaining 3-1lbs of muscle a week. And to do this you have to increase calories by 500-
800 every day/week, until you are gaining at the 1-3lbs of muscle a week ratio-once that is attained you will increase
calorie based on how much mass you add-since every pound you add increases your BMR. You will also increase
calorie s by 500 whenever you reach a plateau doing so until you begin to gain at 1-3lbs of muscle a week ratio.
Don’t seek to gain more mass than this a week, although it is possible to do so-for the majority of trainees gaining more
than 3lbs a week indicates that you are probably gaining a lot of body fat in the process-something we do not want.
Be sure that you are consuming 1-1.5 grams of protein per pound of bodyweight. And monitor your progress with the
bathroom scale, the caliper and the measuring tape. To make sure you are not gaining muscle and not fat.
Should you see yourself gaining too much body fat switch to the fat loss phase or if you chose not to use the FAT
LOSS PHASE, simply decrease calories by 300 and observe the results over a week?
You cannot get huge if you don’t eat huge-to get complete and fast physical transformation every aspect of muscle
growth stimulation has to be optimal
so to gain weight at an accelerated pace, we have to make sure that we eat big, train big and rest big for big results-only
such a combination can create a synergistic effect where 1+1 =9-Where abnormal muscle growth exists, such a
combination of heavy training and nutrition builds bone density and structure allowing us the capability to pack on
more muscle mass onto our frame.
Your goal is to get to the stage where you are consuming 10,000 calories a day, this is true whether you are an
endomorph, ectomorph or mesomorph and you will do so gradually by first noting how much mass you gain on a
weekly basis and how fast you gain it.
BMR calculations are not always the optimal number of calories that you need to grow-let me explain, you may weight
200lbs and have a body fat percentage of 10% and hence you figure that you will need 4000 calories to meet daily
energy needs, to that you add an additional 700 calories to aid muscle growth but you still don’t see results-so in this
case you will have to increase calories by 1400 (by another 700) and you may find that this too does not work, well you
keep on adding calories until you are gaining 3-2 lbs of muscle a week. This assumes of course that your training is
optimal and is providing all the growth stimulation you need.
My point is –you have to keep on adding calories until you are gaining 3–1 lbs of muscle a week- your goal is to turn
your body into a fat burning machine with the metabolism of a raging bull.
How do i know whether i am gaining 3-1 lbs of muscle a week? How do i know it is not fat?
USE your skin caliper reading and your tape measure. It will give you an accurate measure of what is muscle and what
is fat!
Can i ignore body fat and stick with the ectomorph/ mesomorh phase?
Yes you can, and here is why: The reason why we keep body fat levels in check is that fat gain goes hand in hand with
mass /weight gain. Indeed, fat gain helps accelerate muscle mass gains, so you can increase muscle mass levels at a
faster rate if you allow body fat levels to increase. Remember that you can use the fat loss phase at any time, it is never

FastMuscles!
too late, for instance you might gain 40lbs of weight in a 15 weeks period and increase your body fat % by 5%, and you
can then follow it up with a fat loss phase to get you back into the 14% maximum level. This strategy is a good one,
especially if you are an ectomorph or mesomorph.
I am aging too much body fat on the mass phase what do I do?
If you find your waist increasing by 2 or more inches or your caliper readings jump to 20% percent you should jump to
the endomorph stage-which is the phase in which you decrease carbohydrates and throw in a couple of aerobic sessions
–SEE FAT LOSS PHASE! When you return to the mass phase after the fat loss phase you might want to increase
calories by 300 rather than 500 calories gaining too much body fat with the ectomorph or mesomorph stage
Once i reach my ideal body weight and look, what can i do to maintain it...?
Whether your goal is to increase muscle mass or lose weight, once you reach your goal you will still have to train to
maintain it, but you don’t have to train as often as suggested. A full body workout done once a week is sufficient to not
only maintain muscle mass but to build it. The level at which it dos will depend on the number of calories consumed.
My strength decreases when i get into the fat loss phase...

Examine your goals. I assume your goal is to look good and not be a power lifter, lifting big weights is a thrill but that
is not the reason you are at the gym, sure big weights allow you to build your body at the fastest
Rate possible but it is a means to an end. Reducing carbohydrates affects energy and the strength levels and thus you
can expect to lose some functional strength. But it is only temporary so don’t worry. Eventually strength levels will go
up.
What if i cannot eat the required level of calories
I HAVE MADE IT REALLY SIMPLE...whether you are at school, at work or at home. These practical meal plans are
easy enough to follow, all you need to do is choose a meal plan based on the number of calories you need, plug in the
meal and proportion requirement and then you are set.
If you find cooking trouble some; use the LIQUID MEAL PLAN BELOW. (SHAKE PLAN BELOW)
Once that is all said and done here is the best way to determine food selection and ratios.
In this chapter, I am going to show you how to combine macronutrients for optimal digestion and usage. Each meal
should contain starchy and fibrous carbohydrates as ell as protein. This combination allows for a steady supply of
energy and the suppression of insulin spikes which usually leads to body fat gains.
DIETS
The confusion about diet--its importance to the muscle building process. Diet is crucial and necessary, but in on itself is
insufficient to build muscle. In the growth equation, diet is included only after training overload and intensity are taken
care off.
Let me put it this way, if you are eating the normal (that is wholesome and not junk food) and use the Training
technology in this program-you will make progress but it would not be optimal by any means, growth will occur
Depending on the number of calories taken in and the number of calories needed to allow the growth stimulated to
manifest itself and then As you get bigger, your demands for more calories increases, if you don’t increase calories at
this stage you will not get bigger as the calories Ingested are not sufficient to allow growth to occur.
Food provides the protein, carbohydrates and other essential nutrients needed to allow the muscle growth we have
stimulated to manifest. Food also provides the calories we need to allow us to train hard, as well as to recover from out
workouts. Understand that the body burns Calories 24/7, even at sleep calories are burnt to provide energy for the
body's essential functions.
Food also provides the amino acids needed to repair and build muscle tissue, the same amino acid pool needed to build
Muscle tissue and cells
Food also gives you the required muscle glycogen needed to allow you to train hard and indeed with careful
manipulation; we can create an anabolic effect in the body that is a Shadow of steroids.

FastMuscles!
Here is a summary of the gaining weight process...

Find out what category you belong too-endo, meso, ecto
Determine your BMR if ecto-meso and LBMR if endo
Consume 700 calories above BMR if meso, 800 above BMR if you are an ectomorph until you are gaining mass at the
rate of 1-3lbs of muscle a week.
Divide macronutrients according to the meal plan for workout and non-workout days
Consume the 6 meals a day as prescribed.
Here is how I would do it...I weight 245lbs with 10% body fat, so these are my steps:
1) I am a mesomorph (in reality an Ecto-mesomorph)

2.) So I have a starting BMR of 4900
3.) I will consume an additional 700 calories a day/week, bringing my
Calories to 5600 calories a day. I will use total calories to determine my meal plan.
Determining your macronutrient ratios...

In step 1 you determined your BMR or LBMR (endomorph), in step 2 we are going to put it to use. We are going to
breakdown those calories into the right ratios to allow for maximum nutrient absorption and use. The best ratio for fats,
proteins and carbohydrates is 60% Carbohydrates, 30% protein and 10 % fat. Carbohydrates have the blunt of the ratio,
and this is for good reason-hey supply the needed glycogen needed to fuel workouts. Unrefined starchy carbohydrates
should make the bulk of your diet.
Carbohydrates.
Here are more reasons why carbohydrates are essential in a weight gain diet.
1) They are protein sparing-during recovery and a high intensity workout; they prevent the breakdown of muscle
protein for use as fuel or an energy source.
2) They are the body's preferred source of energy, easy to breakdown and process for muscle glycogen.
Protein forms the other important macronutrient. Protein as you know provides the amino acids needed for muscle
recovery and growth, as well as the production of hormones and others organs and tissues of the body. Proteins form
approximately 30% of the calories of a weight gain diet
Fats take up 15-10% of the total number of calories. Fats despite the bad press they receive are essential for the muscle
building process. We keep fats to a minimum but do not eliminate it entirely -as this short-circuits the growth process.
Concentrate on good fats such as sunflower oil, corn oil, olive oil and flax seed oil. They provide the essential fatty
acids for a multitude of vital functions, such as energy production.
Meal plans.
All the food in the world will do you no good is you don’t train right and all the training in the world will do you no
good if you don’t eat right.
To make sure that you stick to the plan, I have provided a training and nutritional journal to chart your progress—in
this food journal, you are to record all meals and their nutritional content-, how the food made you feel etc.
Here are the tools you will need for this nutritional program:
If you don’t have these tools just follow the “shake plan”
Food scale
A nutrient database
Journal-record protein, carbohydrates grams, calories etc
So how do we figure the right ratios in our diet

SIMPLE...just take the total number of calories needed-which is BMR (ecto and mesomorph) OR LBMR (if an
endomorph) and add 700 calories (mesomorph) or 800(if ectomorph) or 500(if an endomorph) then multiply it by the
noted macronutrient ratio.

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Here is an example, so a person on a 6000 calories diet would look like this: there are 6 meals in a day, so 6000/6,
would be 1000 calories a meal
MEAL Plan 1 WORKOUT DAYS
PROTEIN 70%
CARBS 20%
FATS 10%
Protein 70% 700 calories divided by 4(since 4 calories in a gram that is 175 grams of protein, which you can pick from
any protein source in the category page)
Carbohydrates 20% --that is 20% of carbohydrates is 200 calories of carbohydrates, divided by 4, which is 50 grams
of carbohydrates -chosen from any source fats 10%---that is 10% of fats from any source of carbohydrates, divided
by 9(since there are 9 calories in a gram of fat) 100/9, which is 11 grams of fat...and the same equation applies for the
rest of
The meals
MEAL 2
PROTEIN 20%
CARBS 70%
FATS 10%
MEAL 3
PROTEIN 40 %
CARBS 50%
FATS 10%
MEAL 4
PROTEIN 70%
CARBS 20%
FATS 10%
MEAL 5
PROTEIN 60%
CARBS 10%
FAT 30%
MEAL 6
Protein 80%
Carbohydrates 10%
FATS 10%
Here is the workout plan for workout days-note that I have included a pre and post workout fruit juice to replenish
glycogen supplies.
MEAL 1
Non-workout days
MEAL Plan 1
PROTEIN 30%
CARBS 60%
FATS 10%

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Protein 30% 300 calories divided by 4(since 4 calories in a gram, that is 75 grams of protein, which you can pick from
any protein source in the category page).
of carbohydrates -chosen from any source.
Fats 10%---that is 10% of fats from any source of carbohydrates, protein or direct intake of fat (when cooking)divided
rest of the meals
MEAL 2
PROTEIN 20%
CARBS 80%
Fruit juice with protein mix
MEAL 3
Fruit juice with protein mix
PROTEIN 40 %
CARBS 60%
MEAL 4
PROTEIN 80%
CARBS 20%
MEAL 5
PROTAIN 60%
FAT 40%
MEAL 6
Protein 90%
Carbohydrates 10%
With the diet above, we are essentially combining macronutrients. This is great for most of us, but for some of use, we
may find that this carbohydrate/ protein diet allows us to gain too much body fat in the process. And the reason why
this is so, is because digestion is inefficient with a combined diet. Food takes longer to breakdown, allowing the deposit
of body fat. However with the 90-10% plan, macronutrients are separated and digestion is increased, allowing you to
use up calories more efficiently.
Here is the break down for my infamous 90-10% plan and a corresponding sample plan. Use this plan if you have the
mental fortitude and the capacity to be consistent. Here are a few points you should know about the 90-10% diet.
PRE-POST WORKOUT DIFFERENT.
It is essential to eat a high carbohydrate diet before a workout and a high protein diet after a workout. This post and pre
workout period is a "window of opportunity", a time when the body swallows up nutrients in the blood stream, in an
attempt to build lean muscle mass and repair torn tissue. All other meals should be followed as indicated.
SUMMARY OF HOW TO DETERMINE RATIO CALORIES
KEY TO DETERMINE PROPER RATIOS AND CALCULATIONS
THERE ARE 4 CALORIES IN A GRAM OF CARBOHYDRATE

THERE ARE 4 CALORIES IN A GRAM OF PROTEIN
THEFE ARE 9 CALORIES IN A GRAM OF FAT
Thus a meal plan with a

60% carbohydrate

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30% protein
10% fat
Summary
Ratio is calculated as follows...first determine calorie per day BY FIRST DERTERMINING WHAT category you
belong too, next calculate your BMR/LBMR and divide it By 6 (since there are 6 meals in a day, now the calorie in
each meal can be determined, lets assume there are 1000 calories per meal, you can therefore break down the ratios as
follows 60% carbohydrate is .6 in decimal form times a 1000 calories= 600 calories from
Carbohydrates---which is 600/4 =150 grams of carbohydrates) 30% protein is .3 in decimal form times a 1000
calories= 300 calories from protein---which is 300/4 =75 grams of protein) 10% fats is .1 in decimal form times a 1000
calories= 100 calories from Fats--which is 100/9 =11 grams of fats)
Now that we have determined the appropriate ratios, we can select the foods, which when combined will equal the total
number of calories or grams allowed for each macronutrient.
Here is how we do it, using the same figures above, we see that we are allowed 75 grams of protein, look at the protein
category in appendix one. You will See that we can have 4 chicken breasts, and we are also allowed 150 grams of
carbohydrates --In which case I choose 2 cups of boiled rice (200 grams), the 11 grams of fat is factored in by the fact
that I brushed by chicken breasts with a garlic olive oil sauce Whiles on the grill. The combination is endless, I could
have had as a protein source, chicken breast and minced meat and alternatively for Carbohydrates I could have had
vegetables and rice. So long as you are in the prescribed ratio and grams you can cook pretty much anything you want.
What if i go beyond the prescribed ratios?

It is always better to be over the prescribed ratio than it is to be below, since the majority of individuals reading this are
skinny, extra calories will most likely be used up as energy or directed towards the growth process. For instance in the
above example I figured out that I needed 75 grams of protein for this meal, but for some reason I ended up with 80
grams –well that is fine. Remember these ratios are guides only; they allow you to set a goal and allow consistency
which ultimately determines your success.
What if i am not hungry? do i still have to eat the 6 meals a day?

In the beginning you may find 6 meals a bit too much, you can do two things
Consume liquid meals via the weight gain shake section giving below. It is always easier to drink 2000 calories than it
is to eat 2000 calories in foods. The body will adjust to this high calorie intake and it takes approximately 2 weeks.
After that the body will begin to use these calories very efficiently! Consuming high calorie shakes increases the boy’s
metabolism and makes better and efficient use of the nutrients you consume. Think of it as a steam engine, the more
coal you shove into the furnace the faster the ship will move. It is essential that you stick to the allocated meal plans
and meal frequency, as this is an essential part of the growth equation. Once you adapt to this intake of food, switch
back to consuming real food/ and or shakes!
How do i account for the hidden fats in my food?

We can account for the hidden fats in our foods, but it is tiresome and unnecessary. Because we make it our priority to
keep fat low, such as Broil rather than fry, skin all meats etc. We give our fat intake a 10-5 % ratio. In reality it is
around the 15% mark-which is fine.
These ratios are just guidelines-we cannot possibly get every ratio down to the T, you may find that 200 grams of rice
equals 160 calories yet our ratio called for 150 calories. So long as you are within range it is fine.
Fats can be minimizing by reducing and removing major sources of dietary fat. For example you should substitute skin
milk for whole milk and replace your fatty red meats with white meats-such as turkey, chicken and fish. Other tips
include; limiting the use of oils and dairy products. When cooking, never fry foods, steam or broil instead as these
methods use less oil in the process.

FastMuscles!
Watch for the hidden fats in food labels. Food labels by law have to give an accurate breakdown of all macronutrients.
You also want to watch out for "non-meal" items, for example you may consume 3-5 cups of coffee a day and not
count it as a food source, but did you know that having 4 cups of coffee a day with cream can add an additional 560
"useless and fat" calories to you diet?
Try to keep fat intake low, your goal is to minimize it and keep it to a level of a minimum of 30 grams and a maximum
of 80 grams a day. Fat is necessary and
Sufficient for normal bodily functions including the growth process. The 30-80 gram level is a good level to aim for
and not hard to achieve, simply by eliminating junk food you will drop most of the fat in your diet.
Why frequent meals (6 meals a day)?

It is essential to prevent the excess deposit of body fat. One of the side effects of gaining mass is that you will
inevitably gain some body fat. This is a given and don’t despair because it helps the mass building process. That is why
in this program I have provided you with three body types...meso, endo and ectomorph. If you find yourself gaining too
much fat you can determine what you should do by looking at the 3 body types And the diet plans and training
suggestions that go with each of them.
However that is why frequent meals are necessary, consuming 1000 plus calories a meal -as is common with the 3
meals a day plan increases the chances of storing body fat. That is why it is essential to consume 6-7 meals a day, as
3000 calories Divided by 6 meals is only 500 calories a meal -which minimizes the deposit of body fat Whiles allowing
for maximum nutrient saturation in the blood. Small frequent meals allows for maximum mass building because it
controls insulin levels. Whiles a large surge of insulin is undesirable, a slow steady increase is good and allows the
amino acids and nutrients in the blood stream to be absorbed at a faster rate. Frequent small meals allow that to happen.
Unlike muscle glycogen, amino acids cannot be stored and are available only for a couple of hours after a given meal.
By consuming a meal every 2-3 hours you allow a steady insulin and amino acid level in the blood stream. Small meals
also prevent the breakdown of muscle protein-that is used in famine situations, in periods where muscle glycogen is
low, the body uses Muscle protein as an alternative energy source, destroying precious muscle you worked so hard to
build. Frequent meals prevent this "famine mode" From happening.
Meal frequency
If you consume 3 meals a day you are depriving the body of all the necessary nutrients it could be getting. Don’t get me
wrong, you can consume three meals a day and still pack on mass, but it is not the best way to do it.
The more food you eat the leaner you get...

Picture a furnace in a steam ship, the more coal that is shoved into the furnace the faster the machine will run. Your
body and its metabolism are the same way, you can train your Body to burn 5000-10,000 calories a day, the body
adapts to this amount of calories by burning more calories, increasing your metabolism in the process. Remember that
digestion requires energy, So that more you eat the faster your metabolism becomes –your goal is to consume 8000-
10,000 in a short period of time!
When should i have my last meal?

If you are a mesomorph or an ectomorph you can have your last meal an hour before bedtime. I personally have
consumed calories at 3 am in the morning without gaining fat. An ectomorph or mesomorph should not have many
problems eating late into the night.
If for any reason you train late at night you should have a huge protein meal before you go to bed and then continue
with your plan as normal the next day. Nothing ever changes-you have to be consistent with meal plans and training, if
you ever get off track just continues as normal the next meal or day.
What if sickness or an emergency causes me to disrupt my diet and training?

Stick to the diet (for non workout days) as diligently as possible; consume enough calories equal to your BMR no
more. When you are able to continue where you left off by increasing calories if an ectomorph and mesomorph or
decreasing calories if an endomorph.

FastMuscles!
The Insulin Dilemma

When we consume simple carbohydrates such as sugar and fruits, your insulin level skyrockets and when this happens,
the fat in the blood gets shoved into muscle/fat cells, increasing the rate of deposit of body fat. To avoid this, we
combine foods and we especially avoid the consumption of fruits juices unless it is consumed first thing in the morning
after an 8-hour fast and an empty stomach. The other exceptions are with shakes.
Another window of opportunity for ingesting simple sugars like fruits is 30 -45 minutes before and after a workout
(SEE MEAL PLANS ABOVE ), this is true because the body’s primary function during and after a workout is to
replenish wasted glycogen stores and not fat storage. So the deposit of body fat is minimized at worst. EATING
FRUITS WITH your meal also helps, but it tends to hamper the digestive process and should be avoided.
Insulin primarily pushes glycogen (a simple sugar found in sweets, fruit juices and refined sugars) into muscle cells and
fat usually comes along for the ride. Once the body deposits these sugars and fat into cells, the insulin levels drops
down to normal levels. The release of insulin can cause the roller coaster effect, this happens when you consume a fruit
or simple sugar and you get a surge of energy followed by a drop in energy-you feel flat and lethargic.
Here is how we can get over the insulin dilemma

1.) Consume all fruit and fruit juices in the morning on an empty stomach or after a 4-hour fast ands when you do
consume it wait another 45 minutes before consuming another meal.
2.) At all other times combine your complex carbohydrates with your simple carbohydrates. Complex carbohydrates
are more complex molecules than simple sugars, and thus take a longer time to break down. 3.) Combining the two
allows a slow and gradual release of energy without the "roller coaster effect"
4.) Consume fruits before and after a workout (see meal plans on workout days), the window of opportunity is
30minutes before and after a workout. Don’t combine meals with this "Fruit meal" This should never be done on a non-
workout day. Once consumed wait an hour before you consume another scheduled meal. INCORPORATE INTO
MEAL PLAN SAMPLE. THESE recommendations will minimize the disastrous effects of insulin
So how do we eat the junk (if you insist)?-use this if you have no other alternative!
Let’s say we feel like KFC. We’ll have it only in moderation and certainly not frequently. Don’t buy a whole bucket.
First, your body can’t digest all that and there is too much protein. Since you are satisfying your cravings, the key is to
give it only enough so that the craving diminishes. Ideally you should limit consumption of such junk food to once
every two to three weeks. Also, if you are going to have the chicken, have it alone.
Do not combine foods!
If you feel like fries, then have your fries. But have it without protein and if you feel like wings, have wings. But again
have them without any carbohydrates. Eating like this is not a sacrifice because you can eat what you like only at
different times.
Throw away pop and sugar

If you currently consume nothing but pop you must be severely dehydrated. I used to love pop and I occasionally have
it. But there was a time when I had four liters per day. I would do without water for weeks on end.
Guess what! When I quit the pop and replaced it with water, in just one week, I had dropped over 10 pounds of body
eight.
My once bloated midsection was trim and hard. In seven days I dropped 10 pounds, which of course was mostly water.
The caffeine in regular pop tends to hold water, as caffeine normally tends to cause dehydration. So the body was
holding water as a source of defense against possible dehydration.
I replaced the pop with caffeine free carbonated water. Occasionally I would buy the sweet sugar free version. These
usually have one calorie per liter. I found that whenever I craved pop and I sipped the “carbonated water.” It worked
beautifully because now I don’t drink any of them except on special occasions or unless I get a strong craving for it.

FastMuscles!
If you must have pop, stick to diet pop. You should, however, eliminate it entirely if you are 30 pounds or more
overweight.
Supplements
Although I don’t recommend any fancy supplements I do have three recommendations that are far better than today’s
hyped anabolic supplements. These are:
• Amino acids
• Protein powder-egg or whey
• MCT OIL- a fat which produces ketones and which is used by the body as a source of energy –glycogen. It is
muscle sparing and inhibits muscle catabolism, since the body use it as a source of energy before muscle
protein-allowing protein in the blood stream to be used for muscle growth.
Eating to prevent overtraining

What is overstraining? Over training is performing one more set than what is necessary to stimulate muscle
growth. It is the number one enemy to your “weight gain progress”. Over training specifically results because of an
imbalance between your body’s ability to adapt and the stress applied for adaptation. Over training leads to the
infamous plateau, followed by muscle and strength loss. Over training leads to a weakened immune system and a
heighten level of illness.
Here are some of the popular known symptoms:

• High blood pressure
• High early morning pulse rate
• Headaches
• The flue.
• Insomnia
• Tiredness
• Fatigue
• A loss of appetite
• High probability of injury
• Unwillingness to go to the gym
•
So having said that, you may ask why does this happen.
Well it all begins when we work out, the body releases catabolic hormones, which break down protein for use as an
energy source—they are taken to the liver, where they are broken down into glucose. The longer a workout is, the more
cortisol is pumped into the blood stream. It is very important to understand that if you workout is 15-35 minutes long,
you will actually increase the production of protein sources in our immune system, but after the 35-minute mark
cortisol is pumped into the system with an aim of destroying muscle protein for use as glucose.
This weakens our immune system because all our immune system defenses are composed of proteins and the great
influx of cortisol destroys those protein stores needed to defend out immune system. Further more if the stress is
repeated without any rest days between sessions, the body gets weaker and weaker, taking ever so long to recover and
then grow. Thus to minimize overtraining we need brief and infrequent high intensity workouts.
Here are the ways we can use food to stop the possibility of overtraining:
Consume 55-60% carbohydrates during the day. Take simple carbohydrates 30 minutes before a workout and
immediately after a workout (use fruit juices). Muscles tend to soak up glucose like a sponge after a workout
Increase calories significantly! The reason why we reach overtraining is keenly based on the fact that we are not eating
enough to fuel our workouts as well as recovery and growth.
Consume protein an hour before a workout and immediately following a workout –again because the muscles will soak
up amino acids needed for muscle tissue repair and growth.
You may drink a fruit juice or water during a workout (so long as it does not make you vomit)
Appendix A
THE FOOD BREAKDOWN

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What is a calorie?
A Calorie is defined as a unit of energy required by your body. The equation for muscle growth is pretty simple. If you
train with the right overlo0ad and intensity and consume more calories than you burn a day, you will get big. Similarly
to lose Weight you must burn more calories than you consume.
BELOW you will find the major macronutrient categories together with the most famous examples of these
macronutrient. To find a more extensive collection of the foods and their macronutrient composition refer to the CD-
ROM That came as a bonus with this course, if it did not come with this course go to www.gpo.com
And get yourself a copy; it is well worth the investment.
Proteins:
Proteins are an essential, part of any diet and especially for muscle growth. They are needed primarily for the repair,
maintenance of cells, hormones, enzymes and even DNA.
Next to water they form the greatest composition of muscle tissue and they are essential for the every day function of
the body. Proteins can be used for energy as well, but when they are used for energy they cannot subsequently be used
for building and repairing cells as well as engage in other essential vital bodily functions.
Protein are used as energy in two primary scenarios
When you are on a starvation diet, catabolic enzymes break up muscle tissue for use as energy. This occurs when the
body’s supply of muscle glycogen is depleted. That is why it is essential to consume small frequent meals and include a
significant amount of protein in your diet every 2-3 hours.
Protein is also broken down during an intense exercise session, the branched amino acids it is composed off are used to
supply energy to the muscles during that strenuous exercise activity
NOTE: Protein can also be converted to body fat if you consume too much of it-just like every other macronutrient.
Proteins can be found in just about any food. Most notably animal protein and dairy protein. The drawback with these
two sources is that they carry a lot of fat along with it as well. Animal protein sources are the best protein sources you
can get because they contain essential amino acids compared to vegetables protein sources which hold incomplete
amino acid compositions.
But if you are a vegetarian don’t despair because by simply combining several different vegetable protein sources you
can get all the essential amino acids that your body needs for repair and growth, e.g. beans and soy milk or peas and
rice. IF YOU ARE INTERESTED IN FINDING HOW TO DO IT GO TO….MY SITE
GOOD protein sources include skim milk and other diary foods, fishes of all kinds-tuna, shellfishes, lean red meats and
white meats such as turkey, chicken and other poultry.
Carbohydrates
.
There are three main types of carbohydrates. There are monosaccharides (which are composed of one sugar molecule)
disaccharides (with two sugar molecules) and polysaccharides (which are composed of three of more sugar molecules).
Monosaccharides can be found in foods such as glucose and fructose, which can be found in fruits, corn syrup and
honey. Whereas fructose can be found in fruits and other commercial sugar products.
Polysaccharides include starchy carbohydrates. These consist of long chains of glucose units and are therefore not as
easily broken down as mono and disaccharides. Polysaccharides are a primary energy source and are found in starchy
foods like yams, potatoes, rice and oatmeal.
These release glucose in a slow and steady state, unlike sugar and other simple sugars are released immediately into the
blood stream. Quick absorption is not good, as it increases insulin levels allowing the rapid deposit of body fat. As
discussed above it is best to limit the consumption of simple sugars like candy and fruits since they have an adverse
effect on energy levels as well as the deposit of body fat. Stick with starchy carbohydrates always for high energy
levels.
The end product of all carbohydrates is energy –calories. The body breaks complex carbohydrates to simple
carbohydrates and then into blood glucose –where it is used as the body as ATP.
The kind of carbohydrates you consume will have different effects on your blood sugar level most important is how
they increase or decrease blood sugar levels.
The glycemic index of food is a ranking of foods based on their immediate effect on blood glucose (blood sugar) levels.
Carbohydrate that breakdown rapidly during digestion have the highest glycemic indexes. Their blood sugar response is

FastMuscles!
fast and high. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low
glycemic indexes.
Thus a low GI level usually means a little rise in blood sugar levels and can thus control established diabetes; low GI
index can help you lose body fat at faster level and also improves the body’s sensitivity to insulin at the same time high
glycemic food like fruits can refuel blood glucose levels immediately after exercise.
GI reflects how blood sugar levels affect the most important hormone insulin-which is most noted for its potential to
store body fat.
Insulin is used to control blood sugar level, help to push amino acids into the muscle cells and actually.
When insulin does not bring blood sugar levels down to base levels down after a meal –more insulin is secreted to
bring down blood sugar levels to acceptable levels-this directly reduces the potential to deposit body fat.
Insulin has been constantly been sought by bodybuilder and that is because insulin secrets igf-1 LEVELS in the body.
You want to manage insulin levels by consuming carbohydrates with low GI levels – because this leads to increases in
lean body mass, increased muscle glycogen storage and a decrease in body fat.
How do we manage GI levels?

To manage GI levels we just have to combine macronutrients such as consuming fats and protein, carbohydrates and
protein etc.
Consuming low to moderate GI levels keeps blood sugar levels steady and the body soon realizes that more food is one
the way and thus burns more body fat.
Mix simple carbohydrates with amino acids after a workout-it replenishes blood sugar levels as well as push amino
acids into muscle cells- suppressing muscle catabolism.
Try to stick to cars with a low GI level or mix foods when you are consuming high GI carbohydrates.
Some examples of low GI carbohydrates:
Barley, oats, Grain breads, brown rice, lemon juice and pasta. To find the GI index of every carbohydrate imaginable
you might want to go to http://www.calvin.biochem.usyd.edu.au/GIDB/searchD3.htm or go to my site
www.fatsmuscles.com
Here are fruits with a GI level of below 50
Apples, Oranges, grapefruit, tangerine, pears, apricots, cherries, strawberries, raspberries, blackberries, blueberries,
peaches, prunes, watermelon, cranberries
Vegetables with a GI level below 50
All lettuces, spinach, cucumbers, fresh corn, green and yellow string beans, raw carrots,
tomatoes, cabbage, rapini, peas, mushrooms, etc
Dairy products with a GI level below 50
Milk From cows, sheep, or goats, almonds, soy, rice, and oats): milk, cheeses 35% fat or less, buttermilk, yogurts
Pasta with a GI level below 50
PASTA-such as spaghetti, fettuccine, macaroni, shells, vermicelli, etc. All pasta, whole or multigrain, made from any
non-refined grains
Beans with a GI level below 50
Alfalfa, lentils (brown, red and green), beans (red, Mung, black, white, Pinto, chick, lima, Aduki, black-eyed, Great
Northern, etc.), peas (yellow and green), etc
Grains and nuts a GI level of below 50
Peanuts, pecans, walnuts, hazelnuts, almonds, soy, sunflower seeds, etc

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Rice with a GI level below 50

Wild rice
Understanding the Glycemic Index

Don’t pay strict attention to the GI index, it is at best unreliable and it is so for a multitude of reasons, most notably:
The GI index is mentioned here only because of the discussion on insulin, low GI foods break down slowly and allow a
steady increase in energy levels-but as I pointed out earlier we can obtain the sane effect simply by combing foods.
This combination of foods slows down the digestion process-allowing a steady insulin release and thus decreasing the
GI index of the whole meal.
What I am trying to say is that by combining a high GI index food like potatoes with a protein (low GI index) means a
low GI content of the food.
The other concern about using the GI database is the fact that foods with low GI indexes are not necessarily good for
you. Fruits for instance have a low GI level but they are not good for the lean mass building process. Another example
is milk shakes which have a low GI index, even though its nutritional value is harmful.
Your goal is to avoid foods that allow the rapid deposit of body fat and to consume frequent but smaller meals
throughout the day, which ensure steady supply of energy and essential muscle building nutrients.
The importance of water

Keep your self-hydrated, any people don’t realize the importance of water and overtraining, most of use drink only
pops and sodas and don’t realize that we are actually dehydrating ourselves. A good recommendation is to carry a water
bottle with you wherever you go. You need a gallon of water a day, which is 128 ounces. If you train in warm weather
you need to double or triple this amount.
It is quite impossible to drink too much water if you are an athlete, it is the only element you cannot have too much off.
The more you drink the better it is for you. A 120-year-old gentleman when asked what is secret was for his long life
quickly named “water –and plenty of it”. Water makes up over 70% if your muscle mass, it is importance to the human
body is depicted by the factor that we as humans can survive for weeks without food, but we will only last a few days
without water. Water helps in building muscle tissue, removing waste from cells and actually helps the fat loss process
as well.
By not drinking water you tend to hold water in your body-this is water retention at its worst.
Not drinking water causes constipation, when deprived of water; your body draws water from the intestines where foul
water may be stored-this cause diseases and infections.
Drink 128 ounces of water if you live in a cold environment in a hot environment you might want to triple it.
If you engage in any kind of sports you need at least 226 ouces-2 gallons.
Here are a few tips to increase water intake:
Carry a thermos flask-it cost 12 dollars at Wal-Mart; this keeps the water ice cold
Do not think soda or pop, coffee, or any other beverage is a substitute for water, these items contain caffeine,
which actually cause dehydration. Understand that like all parts of the body k the body takes time to adapt to
the excess water you will be drinking, so expect to visit the washroom often-in 2 weeks this will stop as the
body adapts.
What if i find the required level of calories too much to consume

I realize that all this food sounds a lot but it really isn’t, initially you May find it hard to adapt to the required calories
but after the first week or two you will adjust fine and your body will begin making the gains it deserves.
If however you find the required number of calories too much, you may reduce calories by 500 and start from there, the
goal is to inspire consistency that will allow you to consume the required level of calories needed. For instance if you
have a BMR OF 3200 AND YOU find it hard to consume Use 2700 calories, use this for a week or two and then move
on to the 3200 Level. The reason I ask you to do this is because the only way you will gain weight, is if you consume
more calories than what you require on a daily Basis. If you continue using the lower than BMR calorie level meal plan
you are likely to get weaker and smaller, as you are not providing the Body with the needed level of calories and
nutrients.
Summary...

FastMuscles!
Pick out a classification by skin fold caliper and/or measuring tape and or ruler and/ or if you lack any of the apparatus
us the visual technique to decide which category you belong too...
Once you determine the right category, follow that categories guide in determining BMR/LBMR.
Track your progress by using the measuring tape and waist measurement or by using the ruler or the skin fold caliper.-
see overseeing progress!
continue doing this until you reach your goal as depicted by the” knowing your genetic potential section"
Weight Gain Shakes

In your quest to gaining solid mass and weight, you might decide to drink your calories rather than eat them. Blending
food into a shake is much easily consumed and digested than actually eating the meal.
Below you will find a list of the most famous high calorie foods that are normally used to make shakes with. But there
is nothing stopping you from adding your won ingredients-just makes sure you stay away from Candy and non-
nutritious foods.
The shakes below are all home made; you don’t have to spend a dime on supplements. But for those who do want to
purchase supplements I have also given you some Recipes based on 50-gram protein shakes. You can pretty much
anything into a blender... Also most any kind of food can be blended and drunk. Below you will find all the ingredients
normally used in a shake. I have seen a few clients of mine who actually blend chicken breasts. I don’t do this because
of the taste. But it shows you what is possible. Generally it is far easier to drink calories than it is to eat the same
number of calories.
This is a knock em-sock em weight gain diet. There are several amounts of ingredients for making your own shakes
below. Each of the simple ingredients are cheap ingredients that you can get from any super market-each one giving
you quality protein, carbohydrates, fats and calories. You can make a shake, which can be used as a meal replacement
if you don’t have the time or patience to cook. Just try to stick to the allocated ratio of macronutrients. A few of these
shakes spread throughout the day will give you all the protein, carbohydrates and fats you need for accelerated muscle
growth.
Also note that we combine macronutrients with these shakes. Why?
Because eating carbohydrates by themselves causes a quick rise in insulin and blood sugar levels; these are not good
for your health because they promote fat storage and other diseases. By combining macronutrients, you keep a steady
source of energy and nutrient flow whiles at the same time controlling your blood sugar levels and insulin levels.
So how do we create shakes in line with our required ratios?
Let’s say meal 4 has a 60% protein and 40% carbohydrates ratio.
Here is how we can get a great shake; lets assume that for this shake we have a 500 leeway in calories. Here is how I
would do it to satisfy a 60 protein and 40 carbohydrates.
Breaking it down we have 350 calories from protein (500 .6 =300/4=75) or 75 grams of protein we also need 200
calories of carbohydrates (500*.4=200/4=50 grams) or 50 grams of carbohydrates
Here is the breakdown.
I cup non-fat milk, 8 grams protein, 0.2 fat, 12 grams carbohydrates, and 83 calories
2 cup Egg substitute, liquid, 64 grams. 16 fat, 3.2 carbohydrates, 410 cal
I banana 121 calories, 2.4 protein, 31 grams of carburets
Total protein 74.4, 46.2 carbohydrates and 16.4 grams fat. This gives 604 calories in total. Percentage wise that
translates to 54% protein, 11% fat, 35% carbohydrates. How did I do it?
ADD TOTAL GRAMS OF CARBOHYDRATES, FAT AND POTEIN

SO 74.4 + 46.2+16.4 =137.01
Now take total fat grams which is 16.4 grams and multiply by a 100 =1640

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Then divide 1640/137.01(total grams) = 11%
Carbohydrates
ADD TOTAL GRAMS OF CARBOHYDRATES, FAT AND POTEIN

SO 74.4 + 46.2+16.4 =137.01
Now take the total grams for carbohydrates which is 46.2 and multiply it by a 100 =4620
Then divide 4620/137.01(total grams) = 35%
And you thought math was useless
I want you to note that you will hardly ever get anything perfect. The calories and macronutrient ratios are likely to be
off, but the point is we use it as a guideline to achieve the right calories needed for muscle mass gains.
Here is another recipe using
100 grams of light ice cream, which gives us 167 calories, 4 grams of protein, 2.0 grams off at and 31 grams of
carbohydrates.
1 cups of skim milk 83 calories, 8 protein, and 12 grams carbohydrates
1 cups skim milk powder, 43 grams of protein, 434 calories, and 63 carbohydrates.
4 egg whites, 14 proteins, 0.8 carbohydrates, 0.2 fat, and 68 calories.
Total calories: 752, carbohydrates 106.8, protein 69, that is 60% carbohydrates and 25% protein 15% fat.
Non-workout shakes...
There are peanut shakes below
2 cups skim milk, calories 166, protein 16.4 grams, carbohydrates 24, and fat 0.2 grams.
2 table spoons of Peanut butter, smooth style, without salt, 189 calories, 8 protein, 16 fats, and 6.1 carbohydrates.
1 large banana, 121 calories, protein 1.4, carbohydrates 31 grams, fat 0.4 grams.
I00 grams light ice cream, 167 calories, 31 grams carbohydrates, 4.3 grams protein, and 2.8 fat grams.
Total 643 calories, 30.1 proteins, 61 carbohydrates, and 19 fats; this is 50% protein, 20 % fat and 30% carbohydrates.
HERE ARE SOME most FAMOUS INGREDIENTS that can be used in a shake.
Foods Calories Protein fat carbohydrates

Apple 58 0,2 0,6 14,5
Apricot 51 1,0 0,2 12,8
Banana 85 1,2 0,9 12,9
Blueberries 59 0,7 0,8 12,0
Blackberries 58 1,2 0,9 12,9
Cherries(sweet) 70 1,3 0,3 14,3
Grapefruit 41 0,5 0,3 16,4
Grapes 67 0,6 0,3 17,3
Lemon 27 1,1 0,3 8,2

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Lime 28 0,7 1,1 13,1

Mango 66 0,7 0,4 16,8
Nectarine 64 0,6 0,0 17,1
Nuts(cashew) 561 17,2 45,7 29,3
Nuts(chestnuts) 194 2,9 1,5 42
Nuts(hazel) 634 12,6 62,4 16,7
Nuts(Peanuts) 620 28,4 44,7 21,4
Nuts (walnuts) 651 14,8 64,0 15,8
Papaya 39 0,6 0,1 10,0
Peach 38 0,6 0,1 9,7
Pear 61 0,7 0,4 20,1
Pineapple 52 0,4 0,2 13.7
Plums 75 0,8 0,2 19,7
Raisins 289 2,5 0,2 77,4
Peanut butter 593 25 51 19
Light ice cream 167 4.2 2.5 31.2
Egg 150 12,7 9,4 2,7
Egg yolk 348 16,0 30,6 0,6
Egg white 51 10,9 0,0 0,8
Honey(I tbsp) 267 .06 0 17
Dry nonfat Milk 362 36 .07 51.9
Double cream 392 2,2 40,0 2,3
Ice-cream (12%) 225 4,3 12,7 21,6
Milk 60 3,4 3,0 4,2
Milk (skimmed) 35 3,4 0,1 4,7
Dry nonfat Milk 362 36 .07 51.9
FATS YOU CAN USE IN YOUR SHAKES
Provision (100g) Energy (Kcal) Protein Fat Carbohydrate
CANOLA OIL 884 0 100 0

HAZELNUT 884 0,0 100,0 0,0
PEANUT OIL 884 0,0 100,0 0,0
FLAXSEED OIL 884 0, 100,0 0,
CHOCOLATE SYRUP 279 2.2 1.1 65.1
Below you will find an example of a high carbohydrate shake you can make yourself after a workout. It contains both
complex and simple carbohydrates plus protein to allow for quickly supply of glycogen and amino acids needed for
growth.
Strawberry Smoothie
I cup Strawberries, frozen, unsweetened, 1 gram protein, 20 grams Carbohydrates, o.2 grams fat
8 ounces Yogurt, fruit, low fat, 11 grams protein, 42 carbohydrates, 3 grams fat
1/2 cup. Pineapple juice
I cup Wheat germ, crude
Use a high-speed blender and blend until smooth! Total calories approximately 220, protein 13, carbohydrates
20
Banana quencher
FastMuscles!
Here is another carbohydrate shake

1-cup orange juice
1-cup pineapple juice
1-cup dry skim milk
a banana
crushed ice
Blend until smooth and drink up!
Banana weight gainer
Dry milk powder
3 cups skim milk
2 cups egg white substitutes
2 large bananas
1 cup crushed ice
Chocolate shake
3 cups skim milk 270
2 cups ice milk
2 cups egg white substitute
2 tablespoons peanut butter
2 tablespoons honey
I cup milk powder
Here is a heavy ponder and it truly packs a wallop, it provides well over 100 grams of protein, x amount of high quality
carbohydrates and enough calories to make it a worthwhile drink. Drinking one or two of these a day combined with 4
good meals, with adequate training, rest and recuperation is enough to pack on so much weight on your body-that not
even your own mother will recognize your in a 10 week period.
4 cups skim milk 280

2 cups dry milk
2 cups egg whites substitute
1 tablespoon peanut butter
I large banana
1 scoop of ice cream…
Wow! That is a winner!
Note that there are 4 basic ingredients used for all shakes, these are egg whites, dry milk, skim milk and ice milk .You
need these at the least so you might as well go to your grocery and get a good supply. The rest of the ingredients are
more calorie dense items and can be added according to your preference and macronutrient ratio requirement. You will
note that shakes usually fall within the 60-40 ratio. But you can manipulate the ingredients using the nutrient database
above.
I encourage you to spend the time to figure out a shake that is suited to your required macronutrient ratio and calorie
needs. Once you find the right ratio and the right shakes and you wish to increase calories because you are getting
bigger (larger BMR), all you then have to do is add the same percentage of each ingredient. This will ensure you do not
disrupt the macronutrient ratio.
Shake plans with protein
I recommend N-large and interactive mammoth 2200 weight gainer. Interactive is a Canadian company that has a great
product at a ¼-3/4 of the price of regular “brand name” weight gainers
Here is a simple plan

1cup soy milk
4 egg whites
4 scoops of interactive or n large
1 tablespoon peanut butte
I large banana
1 cup crushed ice…
This gives you 1498 calories
Blend until smooth
Conclusion

FastMuscles!
Gaining weight is simple science. It is a no -brainier, and apart from the fact that most people do not know how to train
right, the other big factor that explains their failure is the apparent inconsistency that these individuals apply to their
diet and training.
It is as simple as that. 99.95 of the individual out there simply don’t have the needed information--they have tainted
versions of the truth--and fact remains, if you had this knowledge in its true and pure form--you would no longer hope
for results, for it would be certain.
As plugging in numbers in an equation--you will always get the desired results
Consistency is key here-as a business man I don’t have the time to figure out a cooking plan so all I use is the BIG
MASS shakes, I make 4 of these and I drink them in addition to my 3 meals which I figure out using the same
principles I just taught you. To ensure success I make 4 shakes in the morning and keep them in a thermos flask. I keep
this in my car- I drink 4 of these shakes a day-when I used this simple plan, I was consuming in excess of 6000 calories
and I grew like crazy. The moral of the story is to you need to be consistent with your nutrition and training
Tips to ensure consistency
• Pre-pack meals and shakes the night before to ensure that you stick to the plan and avoid any unexpected
circumstances-like being late for work etc
• Go shopping and buy the food you need to prepare your meals-spending money makes you stick to the plan,
as most individuals will not waste money!
• Carry a food journal and make a note of everything you consume –so that you can figure the food
composition later at home.
Appendix A
The items shown here are derived from USRDA and are precise as we humans can get.
Each COOKED ounce of food is approximately 28 grams. Hence each portion in this Program is an ounce, which
equates to 28 grams. 100 grams would be thus 3.6 ounces. Because bodybuilders require a balanced and adequate
amounts of nutrients and calories. To provide a balanced nutritional diet, I have actually giving you the types and
number of servings you should have of each Category. The eating plans below vary with regards to their ratios; you
will find out that they can be averaged out and I have done that for you below. I urge you though to use the nutrient
database that can be accessed http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl
Appendix A
How to weigh and prepare food

First decide what you will be eating –next weigh the food uncooked-food is calculated uncooked, as food tends to
shrink during the cooking process. All the foods in the database at http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl
are uncooked. Here are a few essential recommendations when it comes to cooking your food.
Always broil, bake, microwave or steam foods (for vegetables, starch and proteins) never fry or boil.
Do not use additional oil or fats in your cooking-rather use PAM-a non-stick spray that can be found in any
supermarket store.
Always pre-cook meals to ensure that you stick to a given nutritional plan. I mean carrying 3 tins of food may be
inconvenient but it ensures that you have all meals set and planed for. All of which ensures consistency, which ensures
success.
Calorie list
Poultry
Provision (100g): Energy (Kcal) Protein Fat Carbohydrates:
Chicken breast( skinless) 110 18,0 4,0 0,0
Chicken breast (with skin) 153 21,7 6,9 0,0
Chicken leg with skin. 160 18,9 8.9 0,0
Duck 148 21,4 8,2 0,0

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Goose 159 159 21,6 0,0

Hen 155 21,6 7,0 0,0
Pheasant 162 23,6 6,8 0,0
Turkey 162 24,0 6,6 0,0
Note that the average protein content of these meats is 21.32 grams per 100 grams, which translates to approximately 7
grams of protein, 36 grams of carbohydrates and negligible fat content per ounce (28 grams). The excerptions to this
average are the bacon, spareribs and hotdog. Items you should be ignoring anyways. Animal proteins listed here
should be eaten as lean as possible. All fat and skin should be removed before serving or cooking.
Meat
Provision (100g): Energy (Kcal) Protein Fat Carbohydrates

Beef (fillet) 137 22,4 4,9 0,0
Beef(liver) 136 21,0 3,1 5,1
Beef(mince) 214 19,5 14,3 0,0
Beef(rumpsteak) 136 21,8 5,0 0,0
Pork(bacon) 508 10,4 50,0 0,0
Pork(chop) 224 20,7 14,9 0,0
Pork(liver) 142 21,8 4,2
,Pork(spareribs) 312 16,1 26,5 0,0
Pork ( boiled ham without fat)164 22,2 7,8 0,0
Sausage(hotdog, grilled) 304 13,2 22,8 9,1
Veal(fillet) 125 19,6 4,8 0,0
Veal(liver) 138 18,9 4,5 4,6
Veal(rumpsteak) 127 21,1 4,4 0,0
The same goes with the red meats and fishes. The average protein content per ounce of meat is 7 grams
Fish
Provision (100g) Energy (Kcal) Protein Fat Carbohydrates
Cod 80 18,1 0,6 0,0
Eel 233 15,9 18,3 0,0
Herring(salted) 253 19,0 19,0 0,0
Mackerel 262 17,6 20,5 0,0
Plaice 95 17,1 2,7 0,0
Salmon 220 20,8 14,5 0,0
Sardines in oil 294 23,8 21,1 0,0
Sardines in tomato sauce 225 20,7 14,8 0,0
Tuna 145 25,2 4,1 0,0
Seafood
Provision(100g) Energy (Kcal) Protein Fat Carbohydrates
Crab 93 17,3 1,9 0,5
Crayfish 72 14,6 0,5 1,2
Lobster 91 16,9 1,9 0,5
Mussels 95 14,4 2,2 3,3
Prawns 91 18,1 0,8 1,5
Eggs
Eggs have an average protein content of 4 grams of protein for a standard large egg (which is about an ounce or
28.9 grams), which includes the yolk and the egg whites.
Egg 150 12,7 9,4 2,7
Egg yolk 348 16,0 30,6 0,6
Egg white 51 10,9 0,0 0,8

FastMuscles!
Dairy Products
Cheese (28%) 397 29,1 29,2 1,6
Cheese(soft, camembert) 289 20,4 22,1 0,0
Cottage Cheese (4%) 100 12,3 3,9 3,1
Cheese (curd 0, 2%) 78 14,0 0,2 4,6
Cream 345 2,2 35,0 2,5
Double cream 392 2,2 40,0 2,3
Ice-cream (12%) 225 4,3 12,7 21,6
Milk 60 3,4 3,0 4,2
Milk (skimmed) 35 3,4 0,1 4,7
Yoghurt (very low fat 0, 5%) 38 3,4 0,5 4,7
Oils/ Margarine/ Butter

Butter 748 0,6 80,0 0,4
Lard 902 0,0 100,0 0,0
Low fat spread 372 0,0 40,0 0,0
Margarine 745 0,2 80,0 0,4
Olive oil 900 0,0 100,0 0
Potatoes
Potatoes 87 1,9 0,5 18,3
Potatoes(boiled without 95 1,5 0,6 20,1
peel)
Potatoes(boiled with peel) 95 1,5 0,7 20,0
Potatoes (French fries) 342 4,3 17,5 39,4
Potatoes(fried) 121 1,7 2,9 21,3
Potatoes(mashed made 102 76 2,3 2,1
from powder)
Potatoes(baked) 100 1,7 0,5 21,5
Pasta/rice
Provision(100g) Energy(Kcal) Protein Fat Carbohydrates
Macaroni/Spaghetti 369 12,5 1,2 1,2
Macaroni/Spigot 130 4,2 0,5 26,6
(cooked)
Rice -parboiled 363 6,7 0,4 80,4
Rice- parboiled 109 2,0 0,1 24,2
(cooked)
Rice-brown 360 7,5 1,9 77,4
Rice-brown (cooked) 119 2,5 0,6 25,5
Bread/Grains/Flour
Barley 350 11,0 2,0 70,0
Bread(white) 286 8,5 4,1 52,0
Bread(wholemeal) 269 6,4 1,5 55,8
Crisp bread 389 11,8 2,7 77,0
Flour 350 9,0 1,0 75,0
Flour (wholemeal) 340 10,0 2,0 70,0
Rye Flakes 350 9,0 1,5 73,0
Porridge oats 385 13,0 7,0 65,0

FastMuscles!
The vegetables listed here have an average calorie value of 25 calories except avocados, soybeans, garlic, lentils, olives
and baked beans. Use the above mentioned vegetables in moderation as they tend to be high in fats/oils.
Vegetable Category
Aubergine 25 1,2 0,2 5,6
Avocado 167 2,1 16,4 6,3
Beans(green) 32 1,9 0,2 7,1
Beans(baked, dried) 340 22,3 1,6 61,3
Beetroot 43 1,6 0,1 9,9
Broccoli 32 3,6 0,3 5,9
Brussels sprouts 45 4,9 0,4 8,3
Cabbage 24 1,3 0,2 5,4
Carrots 42 1,1 0,2 9,7
Corn on the cob 84 2,6 0,8 19,8
Cucumber 15 0,9 0,1 3,4
Garlic 137 6,2 0,2 30,8
Leek 52 2,2 0,3 11,2
Lentils(dried) 340 24,7 1,1 60,1
Melon(honey) 33 0,8 0,3 7,7
Melon(water) 26 0,5 0,2 6,4
Mushrooms 35 1,9 0,6 6,5
Olives(green) 116 1,4 12,7 1,3
Olives(black, tinned) 338 2,2 35.8 8,7
Onion 38 1,5 0,1 8,7
Peas(Green) 84 6,3 0,4 14,4
Peas(yellow, dried) 340 24,1 1,3 60,3
Pepper (green) 26 1,1 0,3 4,6
Pepper (red) 37 1,3 0,5 6,4
Parsley 50 5,0 0,2 10,0
Radishes 17 1,0 0,1 3,6
Salad 14 1,2 0,2 2,5
Soya beans 403 34,1 17,7 33,5
Spinach 16 1,9 0,0 1,9
Squash(zucchini) 19 1,1 0,1 4,2
Tomatoes 22 1,1 0,2 4,7
Fruits have an average calorie level of 52 calories per 100 grams or three ounces
Fruit/Nuts
Apple 58 0,2 0,6 14,5
Apricot 51 1,0 0,2 12,8
Banana 85 1,2 0,9 12,9
Blueberries 59 0,7 0,8 12,0
Blackberries 58 1,2 0,9 12,9
Cherries(sweet) 70 1,3 0,3 14,3
Grapefruit 41 0,5 0,3 16,4
Grapes 67 0,6 0,3 17,3
Lemon 27 1,1 0,3 8,2
Lime 28 0,7 1,1 13,1
Mango 66 0,7 0,4 16,8
Nectarine 64 0,6 0,0 17,1
Nuts(cashew) 561 17,2 45,7 29,3
Nuts(chestnuts) 194 2,9 1,5 42
Nuts(hazel) 634 12,6 62,4 16,7

FastMuscles!
Nuts(Peanuts) 620 28,4 44,7 21,4

Nuts (walnuts) 651 14,8 64,0 15,8
Papaya 39 0,6 0,1 10,0
Peach 38 0,6 0,1 9,7
Pear 61 0,7 0,4 20,1
Pineapple 52 0,4 0,2 13.7
Plums 75 0,8 0,2 19,7
Raisins 289 2,5 0,2 77,4
FruFruit Juices
Fruit juices have an average of 45 calories per serving , which is approximately ½ a cup
Tangerine 47 0,6 0,1 10,3
Pineapple 46 0,7 0,1 12,6
Pure Juice (apple) 47 0,1 0,0 11,9
Pure Juice (grape) 66 0,2 0,0 16,6
Pure Juice (orange) 45 0,7 0,2 10,4
Pure Juice (pineapple) 58 0,4 0,1 15,1
Lemonade 38 0,0 0,0 9,2
Tea 2 0,0 0,0 0,4
Drinks- Alcoholic
Beer (light) 27 0,0 0,0 0,3
Beer (strong) 48 0,0 0,0 0,3
Brandy 232 0,0 0,0 0,5
Liquore (cocoa, brown) 336 0,0 0,0 53,0
Sherry 129 0,0 0,0 4,0
Vodka 230 0,0 0,0 0,0
Whisky 245 0,0 0,0 0,0
Wine (red, medium) 72 0,0 0,0 0,3
Wine (white, semi sweet) 83 0,0 0,0 3,0
Wine (red, low alcohol) 15 0,0 0,0 4,0
Wine (white, low alcohol) 21 0,0 0,0 5,5
Reference:Provisionlist, Statens livsmedelsverk
Appendix B
THE BUSY MANS/WOMANS WAY TO MASSIVE WITHOUT THE INCONVIENCE ASSOCAITED WITH
COOKING EXTRA MEALS.
Below I am going to show you simple way to get all the protein, carbohydrates and fats you need for maximum growth.
This plan involves no actual cooking save the normal three meals a day you have. It involves you going to the
supermarket or your nearest convenience store grabbing a few easy-to-eat –items and presto you will have all the
nutrition you need to pile on the mass. Listen, this is an easy plan, but it does require consistency, you cannot hope to
follow a plan half assed and expect decent results. On the other hand if you follow the plan day after day week after
week, I can guarantee you that in 3 weeks you will have gained 10-15 lbs of solid mass.
Please listen to me and in fact write this down…
“CONSISTENCY IS THE KEY TO SUCCESS FOR ANY PLAN” If you are not consistent with your workouts or
your eating habits, nothing will work for you.

FastMuscles!
Here is the gist of it all; when it comes to nutrition it is a no brainier. It does not really matter how many carbohydrates,
protein or fats you eat, the single most important factor is total number of calories. To build muscle you need to
consume more calories than you burn. Indeed you need to consume 300-800 calories a day up and above what you
normally burn during a day(Your BMR) and you must continue increasing calories until you are gaining muscle at a
rate of 1-3 pounds a week.. How do you do that? The previous section showed you an articulate method of doing so
but below I am gong to show you an even simpler way.
Furthermore, whiles 6 meals helps with nutrient absorption and insulin stabilization, you can still make excellent gains
with your regular 3 meals a day, provided the calories consumed is sufficient enough to promote muscle growth.
Below I am going to show you how to make your own shakes and use milk and soy milk to grow, again meals will be 6
in number …this is for illustration purposes only , if you want to have only 3 meals a day , simply consume the shakes
or milk with the 3 meals. You can increase calories by supplementing all 3 of your meals with homemade shakes or
even milk. Read below to find out how to do this!
To gain lean muscle mass and gain weight whiles at the same time losing body fat---you have to consume more
calories than you expend. That is why I ask you to start at the 3500 calorie level if you are 110-150lbs.
I assume that you goal is to gain muscle mass, and I also assume that most of you would like that weight gain to be
muscle...I know there are a lot of you who really don’t care either or! They are simply tired of getting looked upon as a
pole. Well this program is geared towards putting on lean muscle mass and to that we need to consume Massive
amounts of calories...I have said it many times...YOU NEED TO EAT BIG AND TRAIN BIG TO GET BIG...I know
there are many who say, "if you eat big you will get big --but it will be fat". Indeed I believe that to be true only if you
are using the wrong routine. If you use a conventional Program and "eat big" you will get big, but you will be big and
fat. If you use the right training program (as we provide) you will not put on much fat and since most of you are skinny,
Putting on a touch of fat should not be too much of a concern.
And how do we get those calories? Eat what you normally eat a then throw in some high calorie protein shakes and you
are set. It is that simple!
When it comes to nutrition, I am going to keep it simple.
Listen, many books come with sample diets and theories but how often do we follow them?
We follow them for a week or two and then our progress comes to a grinding halt.
IN SHORT, they are no practical, what you need is a simple way to change your lifestyle, to change your body. But
first lets discuss a key food that is not even know to the majority of bodybuilders…it is
Soy Milk...
God's or Natures gift to the skinny man...
In bodybuilding there is nothing new under the sky. But at the same token there is plenty hidden from the naked eye.
Techniques lost from the World of bodybuilding.
Let’s cut through the hype. Today is the age of quickness and high tech development. Many think that bodybuilding
has to follow this trend. And there us the belief that if something is not new or high tech with massive hype then it is
unworthy. Remember that what is claimed as new is often some glamorized version of the "same old” technology. For
when it comes to eating quality meals there is truly nothing new under the sky...
Soy milk can be found in any food store...it cost $2.89 for a liter and Each serving packs a healthy 157 calories...6
serving of this a day Is enough to give you all the weight gain power you need...Soymilk has only 4.3 grams of fat a
serving, 6.89 grams of protein, 23 grams of carbohydrates and most don’t contain any glucose or fructose. It is natural.
Furthermore it packs on all the vitamins and minerals you need. Vitamin B12, D, A, Zinc and Calcium just to name a
handful.
You should drink 2 quarts of this stuff a day or more depending on your BMR and calorie needs! Don’t worry about
body fat, if you train the way I recommend, you will not gain body fat.
In addition to drinking soymilk, you want to eat your 3 basic meals. Now as basic meals I mean
Healthy means, if you are eating McDonalds three times a day, well you are not in that definition.
It must be healthy stuff try to stick with clean basic foods like, meats, grain, vegetables, Remember this is a lifestyle -
So try to clean up your diet.

FastMuscles!
You may ask? Why soy? Well soy is a vegetable source of protein, it is fairly low in sugars and it sits well in the
stomach-which is a must. When you drink milk (what most people drink), you may find that you get gas, feel bloated
and gain body fat.
Well milk is like diesel in a sports car, it just does not get the job done...
All the same, if that is all you have and you don’t get these symptoms, by all means use it and substitute it one for one
with the soy. In the meal plans below e.g. where I say one cup of soy milk, substitute it with One-cup milk. You can
also use the flavored soymilks. I used to hate the stuff, now I can’t live without it and it is responsible for the last 10lbs
I gained last month.
You may ask “doesn’t this soy plan disrupt my protein, carbohydrate and fat ratio-as described in the previous
section?”
And the answer to that is “yes it does affect the balance.” But what we are trying to achieve here is to supply the body
with all the needed nutrients and calories needed for growth. We can stick close to the 60-30-10 macronutrient ratio if
we stick with the prescribed ratios with the 3 allocated meals.
SAMPLE DIET PLANS
Meal 1.by consuming your regular 3 meals and adding another 3 shakes
You have all the calories you need. And if you consume 2 meals on a regular basis
We can bring it up to 5 meals with this formula.
This is enough to flood your system with enough protein and carbohydrates
Your body needs to grow
Meal 1 6 ounces oatmeal. (Flavored), 2 bananas, I glass of soy milk
Meal 2 soy shake or just soy milk
Meal 3 2 chicken breast with 2 buns, salad and milk
Meal 5 spaghetti and meatballs
That is it. See how simple it is? If you cannot follow this. There is No hope for you. And if you don’t gain weight on
this Program there is also no hope for you. This section contains step-by-step plans for you to follow. This is designed
to provide all the calories as well as the nutrition you need. It is very simple to use and it is broken down into food
categories.
If your any reason you stray off the regular menu, say by missing a meal, I suggest that you
Extend the "eating day" by fitting in that meal. For instance you may miss breakfast, well in that
Case you should have two meals before lunch, even if it means extending or delaying lunch and all other snacks and
meals that follow. I can’t stress this enough: It is important to remain consistent. If you just follow this plan half-
heartedly, you will get half-heartedly as well. Picture this Plan as a sure way to get the body you want. And you will!
What is the recommended food is just too much for me to follow?

Remember that it takes time for your system to adjust to any form of stress, food is no different
, So the more food you eat, the more efficient it will become at burning calories--this means you will increase your
metabolism. If you feel too full and can’t handle it, reduce calories by 200-300
And work from there as a start level, gradually increasing calories
MEAL PLAN FOR WORKOUT DAYS
PROTEIN 70%
CARBS 20%
FATS 10%

FastMuscles!
of carbohydrates -chosen from any source fats 10%---that is 10% of fats from any source of carbohydrates, divided
rest of
The meals
MEAL 2
Soy shakes
MEAL 3
PROTEIN 40 %
CARBS 50%
FATS 10%
MEAL 4
Soy shakes
MEAL 5
PROTEIN 60%
CARBS 30%
FAT 10%
MEAL 6
Soy shakes
HERE IS THE WORKOUT PLAN FOR WORKOUT DAYS-NOTE THAT I HAVE INCLUDED A PRE AND
POST WORKOUT FRUIT JUICE TO REPLENESIH GLYCOGEN SUPPLIES.
MEAL 1 non-workout days
PROTEIN 30%
CARBS 60%
FATS 10%
Protein 30% 300 calories divided by 4(since 4 calories in a gram, that is 75 grams of protein, which you can pick from
any protein source in the category page).
of carbohydrates -chosen from any source.
Fats 10%---that is 10% of fats from any source of carbohydrates, protein or direct intake of fat (when cooking)divided
rest of
The meals
MEAL 2
Soy shakes
MEAL 3
PROTEIN 30 %
CARBS 60%
FATS 10%

FastMuscles!
MEAL 4
Soy shakes
MEAL 5
PROTEIN 30%
CARBS 60%
FAT 10%
MEAL 6
Soy shakes
WORKOUT PLAN WITH PRE-POST MEAL OPTION
MEAL 1
PROTEIN 80%
CARBS 20%
MEAL 2
Soy shakes
30 minutes before workout you may consume diluted fruit juice with protein mix
WORKOUT
30 minutes after workout you may consume diluted fruit juice with protein mix
MEAL 3
PROTEIN 40 %
CARBS 60%
MEAL 4
Soy shakes
MEAL 5
PROTAIN 60%
FAT 40%
MEAL 6
Soy shakes
30 minutes before workout you may consume diluted fruit juice with protein mix
You need to consume very light fruit juice, e.g. you may squeeze a lemon and dilute it with 500ml of water. You can
mix why protein with this and you should have all the nutrients needed to accelerate the recovery and growth process.
Do not consume large quantities of fruit juice or protein powder as it will take blood away from the muscles and use it
for the digestive process. You may use Gatorade or any other high performance drink but like I said dilute it for
maximum effect
Are there any alternatives to the soymilk or shakes?
You can make soy shakes using the “weight gain shake section” above. If for any reason you don’t like plain soy milk
try the flavored ones, if you still can’t stand soy milk use regular 2% milk-most people cannot digest the milk , so
expect some tummy upsets , whereas with soy you will never find any digestive disturbances. Remember it does not
matter how well the nutrient source or how good the supplements you use, if you are not digesting it – it is an epic
waste. If you would like to use rice milk or any other suitable substitute go ahead, just note the calories and nutrient
compositions on the label and enter it in your food journal.

FastMuscles!
How about if i don’t have a blender?

USE REGULAR SOY MILK OR 2% MILK AND DRINK IT EVERY 2 HOURS, YOU WILL have to work the
number of servings based on the number of calories needed to accelerate growth. This could mean that you will have to
drink soymilk or regular milk every 2 hours including ingesting some with regular meals. And your serving size will
eventually increase-so that you could be drinking 1 liter a meal. You can also increase calories by consuming more
calories in the 3 meals Note that serving size will vary between producers of soymilk, the food label remains the most
accurate measure of the number of calories, crabs and protein present in the milk. So take your time and look it up and
make a note of it in your journal
What if i don’t have time to calculate my 3 meals?

I advice that you find the time, taking 30 minutes before you go to bed will not kill you and preparing food need not
take you longer than 10 minutes. You got to ask yourself if all that cooking is worth its weight in muscle, strength and
the confidence that goes with it. If it is not worth your time –examine your goals once more-you obviously don’t want
it bad enough. If however you still refuse to calculate the needed calories and nutrient breakdown here is a simple
formula to follow…
First you should realize that your current bodyweight has remained the same for the past few years, it fluctuates by 4
pounds or so but you have a “normal” bodyweight, well if you do not gain weight on a daily basis and if you maintain
the same bodyweight everyday we can safely assume that those meals you are presently consuming are providing
enough nutrients to support basal metabolic functions plus a few extra for daily activities. We can take these 3 meals as
your BMR. Then all we have to do is increase calories above this BMR and we will have all the calories we need for
fast growth. You will increase serving size as you get bigger or until you are gaining at a rate of 1-3 lbs of muscle a
year. So you increase calories by drinking milk or by using the soy milk shakes.
Note that you just increase calories by increasing the servings of soy milk-since the calories are indicated on the labels
simply consume the required servings to get the needed calories.
Here is a summary of it all

Basically you have your 3 meals a day and you add in shakes...to adjust calories as you grow stronger and bigger you
add more food and /or shakes at lunch, dinner or breakfast meals.
Or alternatively you may add another shake at the end of the night. Below are actual examples you can use for each
food category Choose one and manipulate it as you see fit to suit your needs
Zig Zagging
What is zig zagging? Zig zagging is a nutritional strategy used by bodybuilders who are trying to gain muscle mass
without gaining too much body fat. This is because when you increase calories to the level needed for accelerated
muscle growth, you will inevitably gain fatty tissue.
For instance you may weight 200lbs and have a body fat percentage of 12% and you want to go up to 230lbw at 9%
body fat. So you will up your calories by 1000-2000 calories a day for 5 days, then you back your calories back down
to BMR level for a 3 days. What happens is that the metabolism is revved up in those 5 days and when you back down
the metabolism is usually slow to follow, so it will keep on burning calories at the accelerated rate even though calories
are low, and this will allow excess body aft to be lost. Then before the metabolism falls back down, we rev up the
metabolism again. This zig zagging is very effective. To make fat loss even faster, eliminate starchy carbohydrates on
the down days-or take it a step further by eliminating carbohydrates all together! More on that later….
With the Zig zag approach this essentially means we are taking 3 steps forward(to gain mass) and one step back(to lose
the fat) so we always come out of it more massive and strong.
Studies have found that to lose weight, you should not decrease calories, decreasing calories lowers your metabolism
especially when done for 4-5 days, including aerobics to a starvation diet is even more so disastrous. The best way to
lose body fat is to decrease calories to BMR Levels , reduce or eliminate starch intake , increase protein proportion with
the decrease in starch an then include some high intensity aerobics to rev up your metabolism even further. The fat will
strip off gradually to reveal a razor sharp body.

FastMuscles!
So by zig zagging you never allow you metabolism to slow down during the “down phase” rather you incr4ease it by
performing aerobics and keeping calories relatively high.
USE THE ZIG ZAG DIET WITH “MAXIMUM NUTRIENT SATURATION DIET” BUT FIRST LET’S
UNDERSTAND …HOW THE BODY ADAPTS TO HEAVY FOOD CONSUMPTION
“Don’t eat too much or you will get fat”-“don’t consume more than 500 calories above your BMR or you will get fat”-
these are statements used to prevent you from actually eating the required level of calories needed to get you huge-
directly preventing you from reaching the upper limits of your true genetic potential. The training in this manual is
backed by science and proven to work at the gym-proven and tested for 12 years to deliver the greatest amount of
growth stimulation without overtraining. - But that is all it does “stimulate muscle growth” the actual recovery and
adaptation occurs outside the gym with adequate rest and ample calories and nutrients. -Two essential lifelines to
extraordinary muscle gains.
Here are the facts about SAID- In lay man terms “an ordinary diet will produce an ordinary man” just as surely as
average training routine produce average training results (no results)
See it does not matter who you are or what you are-so, long as you are biological you are built to survive-nothing else-
forget love, forget money forget everything else-all that matters is survival-the body will do the least amount of work
(energy expenditure).
To survive –if it has to chose between adapting and get ting larger or getting smaller-it would choose getting smaller
because there is less energy expenditure on that level. So by using the “MAXIMUM NUTRIENT SATURATION
DIET” we are giving it no choice but to adapt and get more efficient at using calories.
Understand that building muscle mass is expensive and so is consuming massive amounts of food-since it takes calories
to digest food-the body reacts to massive overload of food by getting fat and offering a host of digestive problems to
combat-all of which frightens you so that you pull back and the “survival mechanism wins again” but we can beat this
survival mechanism by using massive amounts of calories and engorge it with nutrients.
Understand that through millions of years of evolution your body is desperate to survive, it is designed this way to get
through a famine or any hostile environment-so when you consume “just enough calories” or even go on a starvation
diet, the body switches to a famine mode and actually stores more body fat for future “emergency use.”
We can turn this survival mechanism into a weapon to build awesome muscle mass, we can give it more food than it
expects to receive in a given day-when we do that in a few short days the body begins to realize that it does not need all
this excess body fat. This is because nutrients are abundant so it uses its stored body fat as an energy source-spiking up
the metabolism in return-allowing you to digest food easier and faster-it has no concern to store body fat because no
“famine” is in sight- this is the way we override the survival mechanisms defense system.
The point I want to get across is this: if we consistently overloaded the body with enough stress and calories to warrant
muscle adaptation and provide an abundant cause to force “metabolic adaptation” we can turn the key of survival to our
favor-huge muscle mass growth is the result
Don’t we get fat if we consume too much calories?
Yes-if you are inactive –No! If you are using this training system. The body will react to the initial influx of calories by
rebelling the first week or two and it does this by forcing you to take frequent trips to the washroom, gas, heartburn-this
is just temporary. After 2 weeks you will notice that all the digestive problems stop –as the body has adapted fully to
the stress factor.
Remember SAID -adaptation whether it be muscle adaptation, metabolic adaptation is specific in character-which
means you have to stimulate it by using specific stress proven to stimulate the target “survival mechanism”-with
muscle mass stimulation we use holistic training and high overload/ intensity with the metabolism we use high,
unexpected and sustained amount of calories to stress the metabolic system.
Adaptation is specific you cannot expect dramatic results if you train hard (specific tress for specific adaptation), rest
long and have a normal everyday diet (not specific stress)-it just wont happen and yet how many of you have been
guilty of this act. You train hard, you rest long but you don’t even give second though to nutrition, listen dear reader
you cannot build a pyramid without the rocks just as surely as you cannot build a great body without the foods-each of
these are necessary raw materials for their development.

FastMuscles!
Remember that the body loves to stay put –it enjoys homeostasis, where the least amount of energy is expended-in
training the body uses catabolism (break down muscle tissue) to counter act anabolism (build muscle tissue) that is why
a balance is needed in training as well as in nutrition to keep the body in an anabolic mode.
Zig Zagging-with the maximum nutrient saturation diet

THE Maximum Nutrient saturation diet centers on the principle of adaptation, all living organism have built in
mechanism designed to survive-the digestive system and more generally the body also has these survival mechanism in
place. You have be no means heard me say over and over again that the more calories you consume the more fat you
will lose? Or perhaps you will better understand the opposite –“the less food you give your body the more it will store
fat” by giving the body more food than it expects, it spikes up the metabolism and gets rid of the excess fat. This is
because the body has no use for the extra bulge which it stores just in case there is a famine (this is an evolutionary
genetic trait-in fact it seems our ancestors were always starving and hence the body adapted to ensure our survival)
adaptation is very fast, it does not take its time, indeed adaptation occurs especially when the stress is abnormal in a
day or two sometimes in hours.
So when you consume massive amounts of food the body will adapt immediately-in the process of adapting it will give
off some resistance in the form of gas or other digestive problems, which are all temporary.
Zig Zagging
The Zig zag and Maximum Nutrient Saturation diet actually closely follows the fat loss section (Phase C) except,
calories on the up days should be at least 2 times BMR if not more! That is the minimum effective level. High calories
are essential because without them you will not gain 20-30lbs of muscle at the end of this course
Protein should be derived from clean sources like fish, chicken breast, lean cuts of meats. You will note that heavy use
of eggs is used-this is because they are clean and cheap and are one of the best sources of protein. You may drink
coffee at breakfast and before a workout
On the high calorie days you must take the “Maximum Nutrient Saturation diet” and the other 3 meals should be
composed of high quality protein and complex carbohydrate sources. Consume foods such as potatoes, rice, and pasta
and for protein, chicken, fish, lean meats. Your total calorie intake is a minimum of twice your BMR (minimum), aim
for a minimum of twice your BMR on high calorie days.
WITH THE Maximum Nutrient Saturation diet you consume three to four 1890 shakes in addition to your regular 3
meals giving you a high of 9000 calories
The MAXIMUM NUTRIENT SATURATION DIET says that you are capable of gaining muscle at an alarming rate
of speed, but to that end you will need to consume 3000-5000 calories above your BMR.
So if you increase calories as suggested you mass gains will increase rapidly but so will your body fat levels. That is
when you reduce calories to help you lose body fat-this is the traditional zig zag diet at work. I don’t recommend it
because it suggest that you lower calories below BMR in order to lose weight-which slows down your metabolism , and
uses your hard earned muscle mass as a fuel source. Rather by simply changing the composition of our foods and the
combinations we can have the same fat loss effect without eroding muscle mass and taming the metabolism.
Here is how we do it
Increase calories as in the maximum saturation nutrient diets by 3000-5000 calories (A minimum of twice BMR should
be consumed) above your BMR for 4 days... Continue with your brutal workouts as described and then drop calorie
levels to BMR and cut all intakes of starchy carbohydrates for 3 days and then back to the high calorie plan for another
4 etc. You do this until you reach you desired bodyweight.
This way if you gain 6lbs of muscle in 4 days and of that weight 4 is muscle, you have 2 lbs of undesirable body fat-by
starch depleting and reducing calories to BMR and adding 3 a high intensity aerobic activates to your daily plan which
will allow you to burn those 2 lbs of body fat. When you do this “zig zagging” you will be left with only solid muscle
mass-it is very efficient and works like a charm when used consistently. To make it work you need to avoid all starchy
carbohydrates and stick to vegetables or any fibrous carbohydrate on your “down” days. No sugar is allowed as well
and you will perform 3 days of high intensity aerobics on your “down days” –you will not perform high intensity
aerobics on the high calorie 4 day spree.

FastMuscles!
Here is how we will increase calories by 1000-2000 a day: simply use the MAXIMUM NUTRIENT SATURATION
DIET or you may use the meal version as described in the beginning of the nutritional section.
The maximum nutrient saturation diet shake

Here is how the shake might look like:
1 cup soymilk 175 calories

½ cup coconut milk 100 calories
3 tablespoons MCT oil 300 calories
4 egg whites 280 calories
1 tablespoon peanut butter 100
1 banana 100 calories
That’s 1055 calories. You can add more calories to this shake by adding 2-3 tablespoons of MCT oil or peanut butter
to the shake-providing another 200-300 calories to your diet.
Take this shake as is 2-3 times a day in addition to your 3 regular meals. 1890 SOUNDS A LOT, but your body can
handle it at one shot. In the First few days you will find yourself full all the time, but after 1-2 weeks, this will be not
much of a challenge to your digestive system. By then your body would have adapted fully to the “metabolic shift” it
has taken in response to metabolic adaptation.
Using me as an example, I weight 235lbs and I have a body fat level of 10%, so my BMR (I am an ecto-mesomorph) is
4700 I TAKE THIS shake 3 times a day, this plus my 3 meals gives me close to 9000 calories, you may be thinking “I
cant eat this much” or I cannot take this much calories. And I say you can, in fact contrary to popular belief you need
more calories than 500 above BMR to grow dramatically. In fact you need about 2000-3000 and more above BMR.
The body will need a week or two weeks to adapt to this level of calories intake but when it does you will see fat fall
off as muscle growth explodes. Also you can increase the calories gradually until you are 3000-4000 calories above
BMR. FOR me it took 1 week, sure you may feel full the first week and you may have slight digestive irritations as the
body adapts but after that you will be fine and your muscles will explode with new growth!
This plan is used together with the ZIG ZAG plan which I will now explain.
Do i add more calories to compensate for the aerobic sessions

No you do not have to add calories to compensate for the loss of calorie taken by aerobics. Your goal is to lose body fat
and adding more calories will make it even harder to close the body fat.
Modifications on the Zig Zag diet
The standard zig zag is 5 days up (high calorie(2000 Calories above BMR)-no aerobics) followed by 3 days less
calories plus aerobics, less calories means you are consuming calories equal to your BMR-use this if you are an
ectomorph and mesomorph
For the obese(ENDOMORPH) individual you want to use 5 day up , 3 up , that is 5 days of zero starch (calories equal
to BMR and not LBMR) AND 3 days of high calories (1000 calories above BMR). Understand that by using BMR and
not LBMR we allow muscle growth to take place.
Some pointers on the Zig Zag diet

On the low calorie days, no food should be consumed after 9pm and before a morning workout-a fast should be taken
before you workout. Also all flours and sugars should be avoided, no breads of any sort allowed. Carbohydrates should
be limited to 80 grams on “down days”. And your total calorie intake should be equal to BMR; the 90 grams of
carbohydrates should be composed primarily of fibrous carbs-90% follow the fat loss section stage three
Here is how to fit sporting activities to your daily nutrition

Since your day will have unexpected activities such as sporting activities. Well the question to such a scenario is “how
do I compensate for these strenuous activities” this is a valid question because each sporting activity demands energy
and eats into our recovery system-in which case we have to consume more calories to compensate for the loss of energy
and recoverability.. For instance if you estimate you calorie level to be 5000 calories a day and that means you have
834 calories each meal (6 meals) and that day is usually inactive and if you play sports you could easily burn about 500

FastMuscles!
calories of the bat. So to make sure you do not lose muscle or that you do not use precious muscle growth calories, you
should eat calories equal to the face value of the sporting activity calorie expenditure.
Add the number of calories burnt to your daily requirements, you don’t have to worry about the after effects of the
sporting activity.
Here is how many calories you need to add after a workout –on a workout day 400 calories –which means on all days
you need to add an additional 400 calories to your diet-up and above what you calculate to be your daily calorie needs-
lets say you weigh 200lbs you find out that you need 4000 calories to sustain every day bodily functions and top that
you add an additional 1000 calories to support super fast growth-one workout day you should add another 400 calories
–and on non –workout days –you should fall back on calorie levels-or if play sports you just add the calorie used up
during sports to your daily food requirements.
Amino acids-how to use them to encourage super fast muscle growth
There is one amino acid I belief you should supplement with and that is glutamine-which is the most powerful anabolic
amino acid as far as building muscle is concerned. It is converted into prolin and hydroprolin-two amino acids that
form collage –which is essential for muscle growth and protein synthesis
You need to consume a minimum of 6 grams of this stuff twice a day if you would really like to see it work-this
increases natural GH levels and allows muscle cells to be more receptive tom muscle growth and protein synthesis.
Don’t get the tablets, they are inefficient at best, it ensures fast absorption-take it 45 minutes after a workout and just
before you go to bed always on an empty stomach.
The other supplements you might want o invest in is a multi-vitamin tablet, this covers all the basis and makes user that
you are not lacking in a specific mineral which can deter muscle growth.
Consistency and the will again…

Here is a very important point I want to make and it in itself will determine how successful you are at this simple plan
and it is consistency.
There are a few people reading this that might not gain weight using this program and For these people what is
responsible for their lack of success is a lack of Consistency, by consistency I don’t mean that you have to train 7 days
a week and Use supplements like there is no tomorrow, I do meant sticking to this program like you life depended on it.
Listen to gain 7-10 pounds of muscle
In 15 days you are going to need 7000 calories up and above what you normally eat in the course of Two weeks, if you
fail to consume that 7000 calories, results will be compromised, similarly if you failed to take all your sets to failure
because you felt tired, you will not make the gains you deserve.
I have made it incredibly simple for you! All over the country there are supermarkets and
Convenient stores open 24-7 for your convenience. You have to excuse whatsoever in not taking in those required
calories. A cup of soy milk is 167 calories; you can run into any supermarket or convenience store and get two quarts
for the day in addition to your Regular 3 meals a day. And here is where consistency comes in again.
It is extremely hard to consume 3500 calories of food. It sounds simple and easy but one of the complaints I get is that
those soy shakes actually deter you from eating the required number of calories, in other words they prevent you from
eating the regular 3 meals. This should never be so...you must literally train yourself into consuming those 3 regular
meals Plus the 4 shakes. It required Determination, will power and consistency. Here are a few stories that happened to
my clients, meet duff; he has a job as a waiter, now let me tell you this, for those
Who don’t work in the restaurant industry? People who serve food, tend to eat far less than you expect, indeed most
have One meal a day by choice, with all the food available to them you would think they would be fat, but it is actually
very hard. to build an appetite for food, when you serve it all day long.
So I told duff, buy a 24 case of soy milk chocolate flavored and keep them in the fridge,
Eat your breakfast, lunch and dinner and then every two hours in between them pop a shake, go to the fridge and grab a
can and drink By drinking 4-6 cans a day; he was able in 6 days to add 8lbs of body Weight(7 OF THIS WAS
MUSCLE). That is consistency

FastMuscles!
HOW TO FOSTER CONSISTENCY....
One carry your photo along--as a reminder of what you look like
Ask yourself if looking this way is acceptable and if you truly want to change, reexamine
Why you really want to change your body and ask yourself, what you would give to have the body of your dreams
now!
Carry a stop watch...set it to ring every 2 hours and eat every two hours...indeed when you Get up at night, have a
shake.
Make eating convenient, carry shakes in cans or in thermos flasks, it is easy to drink a shake than to prepare one! So
prepare 4 shakes and drink them all through the day as directed by the watch.
That is the gist of it all, I will make it very simple for you though, and so you don’t have to worry
About all that, what I will do right now is show you step by step, how to obey those rules and make gains that others
will be envious off.
A summary: simple and easy step-by-step plan...
1.) Select a food plan based on the required number of calories

2.) Prepare your shakes using the simple shake formulas
3.) Select the appropriate meal, be it breakfast, dinner etc
4.) Note the proportion of each category
5.) View the food category and select the appropriate protein, carbohydrate
You wish to consume the appropriate calories and proportions.
6.) Multiply the allowed number of proportions by the protein or carbohydrates needed.
Fat loss section /endomorph section.

The fat loss section is different than any thing you may have tried before; unlike a conventional fat loss diet program it
does not ask you to reduce calories.
Your goal on this fat loss phase is to actually increase calories whiles manipulating your intake of carbohydrates and
protein.
The other element we will discuss and use in the fat loss section is aerobics and I will show you how to use it for great
success.
Including aerobics into our workout plans or if you already perform some aerobic sporting activity-increasing the
aerobic sessions. Finally I will show you a more effective way using aerobics to not only burn body fat but to stimulate
the metabolism for hours on end.
Our goal in the fat loss phase is to maintain or increase muscle mass levels, so that you can increase or maintain your
metabolism, so that you can burn body fat faster -even while at rest-and to do this, we do not reduce calories below
BMR rather we steadily increase calories or at worst maintain calories at BMR so that we can build muscle (or
maintain) at a rate of 1-3 lbs of muscle a week.
That is why if you have an 8-14% body fat level you should continue the ecto-mesomorph phases or mass phase and
not worry about body fat until you have reached your desired body weight. Since it is far easier to, lose fat by building
muscle first, than it is to lose fat and then build muscle.
HERE IS HOW WE USE THE FAT LOSS PHASE
We simply decrease your intake of starchy carbohydrates and increase your intake of fibrous carbohydrates and protein.
So where before you had a 50-50 % split between fibrous carbohydrates and starchy carbohydrates, now it becomes
more like an 80-20 % split between fibrous carbohydrates and starchy carbohydrates. We also eliminate carbohydrates
entirely in out last bedtime meal before bedtime. Below you will also find that we can also eliminate starch entirely if
we wish to eliminate those last few stubborn pounds.

FastMuscles!
If you want to lose body fat, figure your true BMR and increase calories until you are gaining 1-3 lbs of muscle a week
then pick the APPROPRIATE FAT LOSS plan below and use it until you lose 1-3 inches off the waist or until you
reach your desired weight and size. There are 3 phase below, each one builds on the other. You begin with plan A and
if you lose 1-3 inches and after 2 weeks you see no further results you have to further decrease carbohydrates intake by
moving on to plan B and then C. Consistency and patience is key here--you may not see gains in the bathroom scale
but rest assured that actual body fat will decrease and lean muscle mass will take its place.
That is why it is important to use all three measuring tool3sto ensure accurate feedback...these are the measuring tape,
the skin caliper and the bathroom scale.
AS A GENERAL GUIDELINE IF YOU WANT TO LOSE 1-3% BODY FAT YOU NEED NOT PERFROM
AEROBICS...IT IS AN OPTION BUT NOT ESSENTAIL, ON THE OTHER HAND IF YOU HAVE 5-30% BODY
FAT TO LOSE YOU NEED TO ONLY DECREASE CARBOHYRATE INTAKE AND INCREASE AEROBIC
ACTIVITY ACCORDING TO THE FAT LOSS PHASE DESCRIBED BELOW
IF YOUR body fat levels increases by 1-2 % you need not panic, so long as your are within range you continue with
your category suggestions, for instance you may be at the 8% level and you find that you have gained weight but
reached the 11% body fat level. Well you can continue, as you are still below the 14% maximum. 14% BODY FAT
level is a decent body fat level for a well-defined body!
Here are the fat loss/ endomorph plans

SO HOW DO WE FIGURE THE RIGHT RATIOS IN OUR DIET?
SIMPLE...just take the total number of calories needed-which is BMR (ectomorph and mesomorph) OR LBMR (if an
endomorph) and add 600 calories (mesomorph), 700(if ectomorph) AND 500(if an endomorph) then multiply it by the
noted macronutrient ratio given below.
Here is an example, so a person on a 6000 calories diet would look like this, there are 6 meals in a day, so 6000/6,
would be 1000 calories a meal
PLAN A
PROTEIN 30%
CARBS 70%--30% fiber
---70% starch
Of this .3 would be protein which means we can consume 300 grams of a protein source, .7 (700 grams) are
carbohydrates and of this we can consume 70% of it as starchy carbohydrates like potatoes (490 grams) and the rest as
fibrous scratch e.g. vegetables
MEAL 2
PROTEIN 70%
---30% starch
MEAL 3
PROTEIN 80%
---70% starch
MEAL 4
PROTEIN 30%
---20% starch

FastMuscles!
MEAL 5
PROTEIN 90%
---0% starch
MEAL 6
PROTEIN 100%
CARBS 0%--0% fiber
---0% starch
Here is the meal plan for both workout and non workout days-note that I have not included a pre and post workout fruit
juice to replenish glycogen supplies as we are trying to minimize the intake of carbohydrates to decrease body fat
levels, also note that I have not made any leeway for fats. There will be fats in the proteins and carbohydrates we
consume -but they are not factored in the percentages.
Follow the plan until you reach the desired body fat level or until you drop the 1-3 inches off your waist.
What if I am not losing fat with the plan?

If you do not lose fat on this plan in a 4 week period follow plan B
This is exactly the same, except that you are decreasing starchy carbohydrates to a maximum of 150 grams a day. Note
that the plan is identical to plan A, the only difference is that you have one starch meal in the morning and only fibrous
carbohydrates the rest of the day!
Here is the plan:
PLAN B
PROTEIN 20%
CARBS 80%--0% fiber
---100% starch
MEAL 2
PROTEIN 90%
---0% starch
of carbohydrates -chosen from any source ...and the same equation applies for the rest of The meals
MEAL 3
PROTEIN 90%
---0% starch
MEAL 4
PROTEIN 90%
---0% starch
MEAL 5
PROTEIN 90%

FastMuscles!
---0% starch
MEAL 6
PROTEIN 100%
CARBS 0%--0% fiber
---0% starch
WHAT IF I STILL CANT LOSE THE BODY FAT OR I CANNOT GET RID OF THOSE LAST FEW
POUNDS-IN THAT CASE MOVE ON THE PLAN C
Plan C
Plan C is a zero carbohydrate diet. In plan C you limit carbohydrates to 40 grams a day. I Don’t recommend you stay
on this diet for long, 2-4 weeks at the most, it is very effective nevertheless and the only fall back to this diet is that, as
carbohydrate levels goes down to no more than 40 grams, fats take their place AS AN ENERGY SOURCE. You can
use MCT oils and eat just about any high protein –high fat meal, for example you could have a rib steak with all the fat
provided you have no carbohydrate in the meal, you can bacon, cheese. So long as you do not exceed 30 grams of
carbohydrates a day you are fine. This diet usually has a draw back, a fall in energy as your body adapts, that is why I
advice you use MCTS oil to charge yourself for your workouts.
Here is the break down in macronutrients –so it will be 55-60% fat, 45%-50% protein, 3-6% carbohydrates.
Carbohydrates should never exceed 40 grams of protein.
PROTEIN 90%
CARBS 4%--0% fiber
---100% starch
MEAL 2
PROTEIN 90%
---0% starch
of carbohydrates -chosen from any source ...and the same equation applies for the rest of The meals
MEAL 3
PROTEIN 100%
0%--100% fiber
---0% starch
MEAL 4
PROTEIN 95%
---0% starch
MEAL 5
PROTEIN 100%
---0% starch
MEAL 6
PROTEIN 100%
CARBS 0%--0% fiber
---0% starch

FastMuscles!
In stage C, you increase aerobic sessions to a maximum of 5-7, 20 minutes at a go. And make use of supplements and
MCT oils for the added boost in energy since you will be lacking it in low intake of starch.
How about if i train right before bed-does this affect my food composition of the last meal
If you are in the fat loss phase, the last meal before bed is still pure protein, only you will consume a lot of it, to enable
the body to spare the breakdown of muscle tissue as a source of energy.
Also animal protein contains some measure of carbohydrates, so you will have all the nutrients needed for muscle
repair and growth. In the morning you will have your one large carbohydrate meal. You will also note that you lose the
pump rather quickly in this fat loss phase and that is because of the lack of glycogen in the cells caused by lower starch
intake.
If you think body fat levels are not increasing too rapidly and would rather not get on the FAST LOSS PHASE,
decrease STARCHY CARBOHYRATE INTAKE until body fat levels come down to an acceptable level. Shoot for a
maximum body fat percentage of 14 % -anything higher than this is not acceptable in the long run.
What should my calorie level be in the fat loss section?

IF you are an endomorph it is LBM plus 500 every week until you are gaining 1-3lbs of muscle-the only difference is
that your carbohydrates levels are usually around 50-150 grams a day. No calorie reduction is necessary. To increase
calories you can use MCT oils, which are fats but which are used predominately by the muscle cells as an energy
source. MCT OILS are protein sparing and will prevent lean muscle mass loss. If you do use MCT oils make sure your
carbohydrate intake is low, as consuming a large starchy carbohydrate meal makes fat loss even more difficult.
Consume fatty steaks and red meats for energy and protein.
If you are a meso-ectomorph with extra fat use BMR plus 600 calories per day increments until you are gaining 1-3lbs
of muscle a week. Use MCT oils to help you achieve the desired calorie level.
Don’t depend on the scale

Because you are increasing muscle mass while decreasing body fat, you will not see a drastic change on the scale. Your
muscle to fat ratio will increase and so while you will see drastic changes in the mirror and on the skin caliper reading,
but you may not see big changes on the bathroom scale.
FAT LOSS PHASE...

If you using the fat loss phase and are losing 2 lbs a week, hold that calorie figure until you reach your goal. If you
find yourself hitting a plateau, you might want to decrease STARCHY carbohydrate intake even further until you
begin to lose fat at 1-3 lbs a week. Remember that you should measure yourself every 2 weeks and make decisions
based on that time frame. Once you reach the required % level, you can then go back to your appropriate
classification.
Weight loss guidelines

Drop starchy carbohydrates and watch your progress for a two-week period. Check your caliper, Ruler and tape
measure.
If the caliper drops to the mesomorph level switch to the mesomorph phase
WITH THE RULER
If the ruler drops to the ecto-meso morph switch to the mesomorph phase.
WITH THE TAPE MEAUURE
If you lose 1-2 inches on the waist – switch to the ecto-mesomorph phase, which is the mass phase
ISN’T ALLL THAT PROTEIN INTAKE DANGEROUS?
NO! Your body is a truly remarkable machine unlike other machines it actually gets better with usage. You metabolism
and digestive system adapts
FastMuscles!
To any environment given to it –as its primary function is to ensure the body’s survival. Heavy training as advocate
din the Fast Muscles program leads to great demands on the body to repair and adapt to all that stress. High protein and
carbohydrate meals are thus needed. Consuming the RDA RECOMMNEDAED LEVELS OF PROTEINW ILL NOT
SUFFICE FOR THIS ADPATATION AND GROWTH PROCESS.
Because we increase calories and protein intake gradually, the body adapts to the added protein and no harmful effects
take place.
BY Training THE BODY TO CONSUME LARGE QUANTIES OF FOOD, THE digestive system will adjust to break
down all those extra protein and calories needed for THE KEY TO EFFECTIVE FAT LOSS –permanent fat loss is
decreasing your intake of starchy carbohydrates and increasing your intake of fibrous carbohydrates. Supplements are
very important here because getting all your calories from protein will require a lot of food
Some more suggestions on the fat loss section

You should never perform more than 2 aerobic sessions during the same day; some bodybuilders do this, an hour (as
soon as you wake up) in the morning and an hour at night (just before bed). I don’t recommend this to anyone unless
they have to lose a lot of fat in a hurry, this is a short-term solution and staying on such a plan will lead to a plateau
where you will not lose weight no matter how hard you try. Such a practice also stops muscle growth –as valuable
energy is used to support all that energy demands. Worse still it will lead to chronic overtraining and muscle atrophy!
You will find that your energy levels will drop drastically as the body begins to burn up body fat as a source of energy
and as glycogen levels are depleted.
To beat this low energy feeling, you should use MCT oils to supply all the calories and energy you need to power you
through your grueling workouts. The other bonus is that MCTS oils will keep your metabolism is full gear a, allowing
you to melt body fat away. Here is how a low carbohydrates diet will help you shed body fat, low carbohydrates levels
increases the production of glucagon which is responsible for stopping the “fat building” properties of insulin-
Glucagon send a signal to the body to burn body fat as an energy source
Aerobics
THE AEROBIC FACTOR AND HOW IT CAN HELP BUILD MUSCLE…
Aerobics has been know by many to burn body fat and stimulate the metabolism but it can actually create a optimal
condition for muscle growth-and it does this by increasing cardiovascular density-cardiovascular density defines how
many blood vessels and their respective size in the body.
Since aerobics pumps oxygen into the circulatory system it increases the cardiovascular capacity of the circulatory
system-this allows more blood and oxygen to supply nutrients to muscle cells-allowing quick muscle growth. Likewise
it a greater number of blood vessels ensure that waste from muscle cells area taken away-allowing faster muscle
recovery and adaptation.
We perform aerobics for one reason only and that is to spike up the metabolism and BMR so that we can burn more
calories at rest, allowing us to lose body fat and not lean muscle tissue.
The Workout
If you are like most people you may be doing regular aerobics in a desperate effort to trim the fat off. Most of us make
it a New Year’s resolution to get in shape. And for most of us we leave it to the last day of the year to make that
dreaded commitment.
The fact that we shiver when we plan our weight loss resolutions should be an indication that the plan and its
subsequent routine is perhaps too stringent and not at all effective. Lets face it, if it were effective; there would be no
need for a New Years weight-loss resolution in the first place.
Disclaimer
Please consult a physician before you undertake this or any exercise program. The workout program that will soon
follow is of a high-intensity nature. It may prove fatal to those not of sound health.

FastMuscles!
The Sprinter and the Marathon Runner
The type of aerobics I suggest are called high-intensity aerobics and it was adapted from “sprinters.” Have you ever
compared the physical attributes of a sprinter and a marathon runner? You may have noticed that the sprinter is muscle
bound and faster and that the marathon runner is a thin with a surprisingly substantial amount of body fat.
They both perform aerobic workouts. The sprinter does so to 10 to 30 second burst. The marathon runner travels slower
for longer periods of time. I know you prefer the physique of a sprinter to that of a runner. The sprinter has more
muscle and is more gracious and athletic looking.
Note the word used. High-intensity aerobics. High intensity aerobics parallels high intensity bodybuilding in many
respects.
Less is more here.
Because intensity is high you will be burning more calories than when walking or running with low intensity and you
will also be stimulating your metabolism for longer periods than conventional low intensity aerobics. Up to nine times
more than a low intensity aerobic program!
Low intensity aerobics do not result in a significant increase in your metabolism after the exercise has been completed.
Remember: The function of the cardiovascular system is to support the muscular system-- not the other way around.
Increases in muscular strength (from a proper high intensity strength-training program) will correlate to improvements
in the cardiovascular system.
Which High Intensity Aerobics?

First and foremost aerobics by definition refers to metabolic and neurological paths that are in continuous use by the
body. In layman’s terms aerobics refers to the use of oxygen. It has nothing specifically to do with exercise. In strict
definition one would receive a better aerobic effect by sitting down and breathing deeply and exhaling.
A standard definition in a dictionary is “living and growing where there is oxygen.” So in effect the term is wrong. But
definition aside the “experts” also tend to encourage low-intensity aerobics as the optimum way to reduce unwanted
body fat and they measure intensity by using pulses and heart beats. This is not the optimum way to measure or reduce
excess body fat.
The optimum way to achieve cardiovascular conditioning is by elevating your oxygen intake known in the fitness
world as V02 max (defined as your maximal rate of oxygen consumption).
This is the speed at which your lungs pump oxygen to the rest of your body, especially the muscles. The only way to
increase your VO2 max is to breathe hard, the harder you breathe, the higher the VO2 max count. The harder you
breathe the more calories or energy you expend and the faster the fat will come off. Such intense aerobics activates fat-
burning enzymes that will burn the fat cells.
So, this is why high-intensity aerobics is better than low intensity aerobics! The workouts below are designed to
gradually increase the intensity of your aerobic workouts but without increasing the total time taken to perform the
workout. This essentially means that the intensity will be high. I caution you to start slowly. For some, especially the
obese, walking to the fridge might be the equivalent of running at 10 miles per hour for a minute.
Try and increase the intensity on gradual basis until you are fit enough to take it to the maximum.
In aerobics, when the intensity is high, frequency must be low. I have not seen an instance where obese individuals who
I placed on this program ever had a problem losing fat.
Most people would rather spend 15 minutes of high-intensity aerobics once a week than an hour of low-intensity
aerobics on a daily basis.
Low intensity is not the key when it comes to deriving maximum aerobic benefits. Even if your goal is to keep your
respiratory system and your heart in check, low-intensity aerobics is an inefficient way of obtaining those benefits.
With high intensity aerobics you can work out with confidence knowing that you have stimulated your metabolism for
hours to come. You have become a fat-burning machine.
90 second blast
I call this program the 90-second blast. I call it that for the mere fact that it requires that you sprint for 90 seconds or
more in intervals.
FastMuscles!
To be effective the 90-second blast has to be done under the following conditions:
1. Perform your H.I.T (high-intensity training) aerobics in the morning –this is the pre fast effect we are looking for.
This ensures that your blood glucose levels are low and this gives the body less glucose to burn before it attacks the fat
on your body. Secondly, fasting produces an anabolic effect, something that will ensue that your muscles are always
primed for growth. If you cannot train the morning then perform it after a 4 hour fast that is your last meal should have
been 4 hours away-preferably at nigh just before you go to sleep.
2. Your goal, however, is stimulating your metabolism and not necessarily burning the most calories in that workout.
The experts claim that low-intensity aerobics is best and injury free. That is false! If you are ill, low-intensity aerobics
may be for you. Remember to consult your physician. If you are of sound health, high intensity aerobics is the way to
go.
Once you reduce your body fat levels, you should go into a maintenance phase that requires only one 10-15 minute
aerobic workout once every two to three weeks
You can use any aerobic equipment: I personally suggest the treadmill. This equipment can be used year-round and
they provide a precise way to measure your speed, time and distance traveled.
We begin the program on a very low-intensity scale. We do this because we have to assume that most people doing this
program have very little experience when it comes to sprinting. We will also use the treadmill as our aerobic
equipment.
We start with one aerobic workout twice a week and for 10 minutes. Get on the treadmill and put the incline to seven
degrees (if you don’t have a choice on the inclination, continue without It.) and a speed of 3.0 miles/hour. We do this
for two minutes. You don’t have to swing your arms as you walk (You can although, by all means but your aim should
be to get a solid grab on the machine).
When you hit the 2-minute mark, you should increase the speed to 4.5 miles/hour and run for 90 seconds. Upon
reaching the 90-second mark you slow down the machine to 3.5 miles/hour. Do this speed for another two minutes.
Upon reaching the 2 minute mark, increase your speed to 5.5 miles /hour. Perform this for another two minutes repeat
with another two minute walk until you reach the 10-12 minute mark.
Note that we start at 3.0 miles per hour. On the next “warm-up period” we go a bit higher to 3.5 miles/hour. The idea is
to increase your speed/intensity on a gradual basis. This is the break down
Stage 1
Workout
STAGE One
Begin with 2 minutes of 3.0 m/hr
Maximum Intensity at
4.5 m/hr for 1.5 minutes
Break at
2 minutes @ 3.5 m/hr
Maximum Intensity at
Break at
3 minutes @ 4.0 m/hr
Total time taken is 10 minutes
Please note that the speeds used are only suggestions. For some this may be too much. You have only to adjust the
speeds until you build sufficient strength and skill to sprint faster. The general framework is low-intensity followed by
high-intensity, followed by a low intensity followed by high intensity etc
Do this twice a week for 2 weeks. Do not do more! Any more and you will be overtraining. This is an important stage.
It prepares the body up for faster fat loss to follow.
FastMuscles!
After the second week you should have lost a significant amount of weight (if you are eating the same amount of food
as before the program, minus the junk food). Most of the weight loss here will be water and fat. Five to ten pounds are
the average amount of weight loss.
STAGE 2
Warm up at
Two minutes @ 3.5 m/hr
Maximum intensity at
5 m/hr for 1.5 minutes
Break at
Two minutes @ 4.0 m/hr
Maximum intensity at
Break at
Three minutes @ 4.5 m/hr
Total time taken is 10 minutes

Perform this for 2 weeks, two times per week.
Here we are keeping the frequency to twice a week. Remember that this is a temporary fix to eliminate all the fat
possible.
Stage Three
In Stage Three we are going to enhance the intensity further and increase the duration to 12-15 minutes. Stage three is
the peak stage. At this stage you should have sufficient aerobic strength to reach high speed comfortably.
Warm up 3 minutes at 4.5m/hr

Maximum intensity
5.5m/hr for 2 minutes
Warm up 2 minutes at 5 m/hr
Maximum intensity
6 m/hr for 2 minutes
Warm-up 2 minutes @ 5.2 m/hr
Break at
Maximum intensity
7m/hr for 2 minutes
Warm up for 2 minutes at 5.3 m/hr
Total time 15 minutes

Repeat this for a week, twice a week.
Stage Four
This is as intense as it gets, using the treadmill and as such it will be very brief.
Warm up for 3 minutes at 5.6m/hr

Maximum intensity for 7.5m/hr
Warm up for 2 minutes 6 m/hr
Maximum intensity for 2 minutes at 8.5 m/hr
Warm up for 2 minutes at 6.5 m/hr
Maximum intensity at 10 m/hr for 2 minutes
Total time taken: 11 minutes
Repeat this for a week, twice a week or until you have dropped the desired amount of body fat.
The final stage is optional and is only for those that want to go the extra mile. Do not do this if you find previous stages
onerous.
Stage Five

FastMuscles!
Warm-up for 3 minutes at 5m/hr

Maximum intensity at 10 m/hr for 4 minutes
Warm-up for 3 minutes @ 5m/hr
Maximum intensity for 2 minutes @ 5m/hr
Maximum intensity
10m/hr for 4 minutes
Cool down for 2 minutes at 3.5 m/hr
Increasing the intensity
There are many ways to increase the intensity within the same time frame:
1. Increase the incline on the treadmill.
2. Increase the speed.
3. Decrease the ‘break time’ until you are sprinting for a good 4-5 minutes at a go.
4. Do all three together.
How Hard Should We Exercise?

For most the program given above will not be too hard to adapt. For others, especially the elderly, this may be too hard.
For such people lowering the intensity is essential because their bodies do not recover as quickly as younger
individuals.
Remember that the body improvement we expect from our exercise routines comes from the repair of damaged tissues.
More specifically, it is the use of protein that repairs the torn or damaged muscle cells.
Since age slows this process, the elderly have to take longer rest periods from working out to allow sufficient time to
recover. People who are ill should also refrain from high-intensity aerobics: the healing and growth process is too slow
so the burden could be too great.
Whiles intensity is universal in its definition and application, individual fitness levels are not! Your goal should be to
give your highest degree of effort when the workout description above suggests, maximum intensity.
The proper way for an obese or elderly individual to begin such a program is to follow the following routine:
First exercise mildly. Walk 10-15 minutes on a treadmill. Speed should be slightly less than a brisk walk and the incline
should be set at zero. The goal is not fat loss; it is simply to prime the lungs, the heart and body for the more intense
programs to follow.
Perform the above suggestions twice a week for as long as it takes to get fit for the intense aerobic workout suggested
above.
Do not overexert yourself and do not do more than what is recommended. Doing so will slow down the healing
process. You may have noticed that I have suggested twice a week. This is against general Recovery rules in H.I.T,
which states that you should give your body a minimum of a full week to recover before you perform any other
workout program.
We will break the rule here because we want the individual to get their breathing capacity up and running.
For those who are 30 pounds or more overweight, I recommend that you start slow and at a low level of intensity. I
suggest that you prolong stages one and two for double the required time and you may lower the speed and incline
level. You may also increase the time spent on the treadmill while you exercise at lower intensities. Never exceed 30
minutes of exercise and never perform workouts on a daily basis, especially if you have no aerobic or fitness
experience.
I DON’T HAVE A TREADMILL WHAT ELSE CAN I USE?
You can use just about any aerobic activity, cycling, swimming, dancing –in all cases you use interval training, you
cycle hard for 2 minutes and hit down the intensity for a few minutes and then cycle gain. To help you determine what
intensity to use you can use a heart rate monitor.
How many times should i perform aerobics and how should i perform them?
FastMuscles!
It is best to start at a frequency of twice a week and then keep a close monitor on your body fat and muscle mass
levels. You will have to read the “OVERSEEING YOUR PROGRESS” section below to determine your goals and
what to do to accomplish those goals, here is a general guide:
IN PLAN A PERFORM 3 SESSIONS A WEEK FOR A MAXIMUM OF 20 MINUES A GO

IN PLAN B PERFROM 4 SESSIONS A WEEK FOR A MAXMIMUM OF 20 MINUTES A GO
IN PLAN C PERFROM 5 SESSIONS A WEEK FOR A MAXIMUM OF 20 MINUTES AT A GO.
At the end of this “fat loss” section you should have lost a significant amount of weight-20-30 pounds.
Can I increase the duration of the aerobic workouts?

Yes by all means you can increase the duration of aerobic workouts, but do not exceed 20 minutes, your goal is to
build lean muscle mass and to do this you need to conserve energy for the mass building workouts, 5
Aerobic workouts a week for 30 minute a go (maximum) represent the limit. After thus you will slide into an
overtrained state and lose muscle tissue.
Should I train Differently in the Fat Loss section

No, continue the training program as is! You will feel your energy levels drop-a true sign of all the negative effects of
all that aerobics. Increase calories by using or MCT oils which you can get from any health food store.
You should perform your aerobic session first thing in the morning on an empty stomach. The body at this time is
starved for glycogen and so any aerobic session tends to use body fat faster than if you had eaten a meal before hand
and thus replenished muscle glycogen stores. Your first meal should be am hour after your aerobic workout. You may
have a fruit or fruit juice/protein mix at the end of the workout, which will supply the needed carbohydrates without
affecting body fat levels.
Overseeing your progress

Fat loss and mass building phases have to be alternated to achieve perfection. As you all know when you are trying it
lose body fat you may experience unexpected changes or no changes at all-so below I have taken the liberty to
ADDRESS any and all possibilities that may occur and what to do if they do occur.
POSSIBILITY NUMBER 1-you are gaining mass but you have the same body fat levels
HOW DO YOU KNOW? Body fat percentage or waste measure remains constant.
SOLUTION-congratulations-this is one of the best environments for muscle growth, continue to increase calories to
support the additional mass you are building. Bumping calories by 500 is a good place to start.
POSSIBILITY NUMBER 2- you are losing body fat whiles gaining muscle.
HOW DO YOU KNOW? -. -This is not a common occurrence but you will know because body fat % levels will
decrease as well will waist measurement
SOLUTION- increase calories by 500-800 CALORIES a day/ week to increase muscle mass gains even more while
stabilizing body fat levels
POSSIBILITY NUMBER 3-you are putting on body fat with as you increase muscle mass
HOW DO YOU KNOW? - You are gaining more than 3lbs of bodyweight a week, waist measurements* are up by 1-
2 inches but so are your chest and arms dimensions.
SOLUTION- reduce starch intake move on to plan c-keep calories high via MCT oils/ and red meats.
POSSIBILITY NUMBER 4-if you are gaining fat without increasing muscle mass.
HOW DO YOU KNOW? - Your body fat percentage and your waist measurement increases drastically(3-4 inches)
there is no increase in the size of your chest, arms or legs.
SOLUTION-switch to fat loss phase-C and increase calories to gain muscle mass.

FastMuscles!
POSSIBILITY 5 You can’t seem to increase muscle mass, no matter how hard you train or east.
HOW DO YOU KNOW? Your bodyweight remain constant, thee is no increase in chest and arm size.
SOLUTION—you are not training hard enough or eating enough-increase calories by 500-800 increments on a weekly
basis until you are gaining 1-3 lbs of muscle a week
BENCH MARK OF FAT LOSS PROGRESS….
Generally you have to increase calories until you are at the place where you are gaining 1-3lbs of muscle a week, once
you get there you have to then increase calories further to compensate for the weekly increases in muscle mass –
MUSCULAR BODYWEIGHT.
We can also use the tape measure, measure all body parts as discussed on a weekly basis and if you notice
measurements increases whiles wait size remains the same –it is a good indication that you are gaining the mass you
need at the optimum speed.
SKIN caliper?
HOW ABOUT A BENCHMARK FOR FAT?
The bench mark for fat is to lose 1-2 inches on the waist in a 2 week period, losing a 1-2 % body fat in a 2 week period
is a good indicator for loss of body fat.
How to chart you’re progress-the barometers of success

We chart our muscle building / fat loss progress by using a skin fold caliper, tape measure and scale.
The TAPE MEASURE- tells you if you are gaining fat or building muscle.
It tells you if you are gaining fat if the tape measurement around the waist increases by 1-3 inches or if your waist size
exceeds 38 inches (for a man)
It tells you if you are gaining mass by the size of your arms and chest and any other body part that you may be
measuring on a consistent basis. Please note that the waist and the buttocks should never be used to verify mass gains.
These areas are that which tend to have the highest deposit of body fat. You can use other body parts to gauge the
increase in muscle mass but we have found that the chest and arms are the best places to track for muscle size
increases, as they are the areas that develop the fastest-Do not use a weak body part as a gauge for muscle size
increases. Weak body parts tend not to grow as fats as stronger body parts. Whichever body part you choose, stick to it
consistently-as that is the only way you know if you have really changed
Your optimal rate of growth-here is how to determine when to increase calories

You should grow at a rate of 1-3lbs of muscle a week for the mass phase and lose 1-3lbs of fat a week in the fat loss
phase. To do this you need to increase calories by 500 calories on a weekly basis until you are gaining 1-3lbs of muscle
a week. And to lose fat you need to gradually decrease your intake of starch carbohydrates.
Some more suggestions on the fat loss section

You should never perform more than two aerobic sessions during the same day, some bodybuilders do this, an hour (as
soon as you wake up) in the morning and an hour at high (just before bed). I don’t recommend this to anyone unless
they have to lose a lot of fat in a hurry, this is a short-term solution and staying on such a plan will lead to a plateau
where you will not lose weight no matter how hard you try. Such a practice also stops muscle growth –as valuable
energy is used to support all that energy demands.
Do i train differently in the fat loss section?

NO, continue the workout program as is! Remember that nothing has changed except the composition of food –replace
all starchy carbohydrates with MCTS oils. Sure you will feel your energy levels drop-a true sign that your glycogen
levels are low and that fat metabolism is kicking on. This feeling of tiredness should stop after a week or two. Increase
calorie intake by taking in MCT oil.

FastMuscles!
Some pointers you should be aware off.

Waist measurements may increase even when body fat levels drop if you are performing heavy abdominal work.
(Another reason why I don’t recommend training abs during the mass building phase)
Conclusion?
By now you should be 40 pounds or more heavier with quality muscle. It all began by turning your back on old-
fashioned routines. It all turned with you taking charge and not following some growth induced bodybuilder.
At this stage you should be bigger, your biceps larger, your look developed. You are no longer confused with a boxer
or runners physique ! You are solid, well proportioned, and as strong as a bull.
I congratulate you, for it must have been hard turning your back on society and on convention.
And now you have the last laugh for you stand changed.
Please report your progress and you may win a $2000

That is right! Submit your photo and if you have the best improvement (before and after pictures) you may win $1000.
We will choose the best and dramatic improvements made by participants of the FastMuscles program, therefore ,no
matter your current size you still have a good chance to win, as overall improvement and not size is accounted for.(I.e
someone who goes from 120lbs to 150lbs may have a better chance to win than someone who goes from $200 to $250-
it is all relative and based on the level of improvement)
I would love to hear back from you! Please send me your before and after photos with a testimonial- or (if you don’t
have any pictures) a simple written testimonial on the effectiveness of the program would be nice Your photo and
testimonial will serve as an inspiration to others who desperately want to gain weight. In return for your testimonial I
will send you a free report special calf building report”- a $40 value, please you will get a chance to win $ 2000! Please
send your testimonial and photos too Mindnmuscle@rogers.com
The FastMuscles team is committed to your success. We would like you to paste a before photo of yourself
below. Make sure that you face the camera.
Before Picture Goes Here After Picture Goes Here

FastMuscles!
Once you have completed the program, please submit your before and after photo and your testimonial (optional) to:
Rob Maraby
58 Corning Rd
North York
Ontario
M2J 2M1
You’re before photo should be taken just before you start the program and your after photo should be taken as soon as
you are done with the program
Here are some tips to get the best photos

• Make sure you wearing the same clothing for your before and after photos
• For males, boxers or form fitting shorts are fine
• For women, a two piece bikini is preferred. Please note that the more you cover your self up, the less we can
see your progress
• Do not cut out your legs from the photo or wear long shorts to hide them
• Take photos outside either in the morning or early evening , as this provides for the best lighting effects
• Indicate your measurements and bodyweight for both before and after photos.
• Take your photo using a blank background, this increases clarity
• Please submit your photos as 3 by 5 or 4 by 6 formats
• Stand with your arms by your sides for your before photo, you may pose for your after photo if you wish but
keep the same basic position as the before photo
• Photos submitted become the property of Fastmuscles and will not be returned. By submitting your
photos you give us the exclusive right to use them to promote the effectiveness of the program even if
you are not selected as a winner for the prize.
• Please feel free to give us your testimonial-describing how the program made you feel what it did for your
body and your life and why you liked the program! Make it short and concise and don’t be afraid to use
emotion


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FastMuscles!

Published By Rob Maraby Publishing

© 2004 by Rob Maraby

MindnMuscle program: ISBN 0-9730480-0-X

FastMuscles ™ www.fastmuscles.com 1 ©2001-2004 Rob Maraby

Precautions and warnings

FastMuscles ™ www.fastmuscles.com 2 ©2001-2004 Rob Maraby

How to Optimize the effectiveness of this system.

How effective is the program?

FastMuscles ™ www.fastmuscles.com 3 ©2001-2004 Rob Maraby

What you must do Now!

FastMuscles and women

FastMuscles ™ www.fastmuscles.com 4 ©2001-2004 Rob Maraby

A few problems with traditional weight-training routines

FastMuscles ™ www.fastmuscles.com 5 ©2001-2004 Rob Maraby

Perform countless forced repetitions and other high intensity principles.

The foundation of the Fastmuscles program

FastMuscles ™ www.fastmuscles.com 6 ©2001-2004 Rob Maraby

The zero effort theory

Some Fundamentals you should know about:

FastMuscles ™ www.fastmuscles.com 7 ©2001-2004 Rob Maraby

Train to positive failure each and every set of an exercise

Why hard gainers need more rest and less exercise

Why the hard gainer needs more strength

FastMuscles ™ www.fastmuscles.com 9 ©2001-2004 Rob Maraby

Walk away from a failed set

FastMuscles ™ www.fastmuscles.com 10 ©2001-2004 Rob Maraby

Date Time Notes

FastMuscles ™ www.fastmuscles.com 11 ©2001-2004 Rob Maraby

How To Squeeze out extra repetitions

For the Hard gainer Recovery is Everything

FastMuscles ™ www.fastmuscles.com 12 ©2001-2004 Rob Maraby

The fundamentals –volume, intensity and frequency

The Logic Behind Training Hard

How Hard to Train?

FastMuscles ™ www.fastmuscles.com 13 ©2001-2004 Rob Maraby

What exactly is “hard”?

Mental Preparedness and Intensity

Dealing With the Little Voice

Recognizing the Little Voice

FastMuscles ™ www.fastmuscles.com 14 ©2001-2004 Rob Maraby

Dismissing the Little Voice.

FastMuscles ™ www.fastmuscles.com 15 ©2001-2004 Rob Maraby

Volume and Frequency

All or nothing Principle

FastMuscles ™ www.fastmuscles.com 16 ©2001-2004 Rob Maraby

The Art and the Science of Progressive Overload

• Training too often.

FastMuscles ™ www.fastmuscles.com 17 ©2001-2004 Rob Maraby

The solution is:

Fast Muscles makes use of the following high intensity workouts

Rest pause Reps

FastMuscles ™ www.fastmuscles.com 18 ©2001-2004 Rob Maraby

Warm-up with a compound movement and not an isolation exercise.

FastMuscles ™ www.fastmuscles.com 19 ©2001-2004 Rob Maraby

Perform the sets per exercise as indicated and not more

Know the sequence of your workouts

FastMuscles ™ www.fastmuscles.com 20 ©2001-2004 Rob Maraby

Chest (1)----------Back (2)----------------Shoulders (3)----------Arms (4)

Front thighs (1)----------(2) Hamstrings-------- (3) calves

Why the beginner can get away with performing more?

Never do Squat and Dead lifts on the same workout

FastMuscles ™ www.fastmuscles.com 21 ©2001-2004 Rob Maraby

FastMuscles ™ www.fastmuscles.com 22 ©2001-2004 Rob Maraby