Bonus rEport - Audible.com

The “Fed and Fasted” Cycle

The lighter portions are the periods where your body has excess energy because you ate. The darker portions are the periods when the body has no energy left from food and thus has to burn fat to stay alive. As you can see, we burn quite a bit of fat when we sleep. If the lighter and darker portions balance out every day—if you store just as much fat as you burn—your weight stays the same. If you store more fat than you burn (by overeating), you get fatter. And if you burn more fat than you store, you get leaner.

How to Calculate Your BMR Using the Katch Mcardle Formula BMR = 370 + (21.6 * LBM) LBM refers to lean body mass, and it’s in kilograms for this calculation. In case you’re not familiar with it, lean body mass refers to the nonfat components of the human body. You calculate LBM by subtracting your body fat weight from your total body weight, giving you the weight of everything but your body fat. Here’s how it looks: LBM = (1 – BF% expressed as decimal numeral) * total body weight For instance, I’m currently 186 pounds at about 6 percent body fat, so my LBM is calculated like this: 1 – 0.06 = 0.94 0.94 * 186 = 175 lbs. (LBM) There are 2.2 pounds in a kilogram, so here is the formula to calculate my BMR: 175 / 2.2 = 80 kg 370 + (21.6 * 80) = 2,100 calories per day Once you know your BMR, you can calculate your TDEE by multiplying it as follows: • by 1.2 if you exercise 1 to 3 hours per week, • by 1.35 if you exercise 4 to 6 hours per week, or • by 1.5 if you exercise vigorously for 6 or more hours per week.

Calculating Your Cutting Diet Here’s where you start: • 1.2 grams of protein per pound of body weight per day, • 1 gram of carbs per pound of body weight per day, and • 0.2 grams of fat per pound of body weight per day. For a 140-pound woman, it would look like this: • 170 grams of protein per day, • 140 grams of carbs per day, and • 30 grams of fat per day, This would be about 1,510 calories per day, which is a good starting point for a 140-pound woman looking to lose weight.. If you’re fairly overweight (around 30 percent body fat) your formula is slightly different: • 0.8 grams of protein per pound of body weight per day, • 0.6 grams of carbs per pound of body weight per day, and • 0.3 grams of fat per pound of body weight per day. For a 180-pound woman, it would look like this: • 145 grams of protein per day, • 100 grams of carbs per day, and • 50 grams of fat per day. This comes to about 1,430 calories per day, which is where a 180-pound woman with a body fat percentage greater than 30 percent would want to start. (Remember that the more body fat you have to lose, the larger of a calorie deficit you can safely place yourself in.) If you’re extremely obese—over 45 percent body fat—then I recommend that you work out your BMR as discussed earlier in this book and do the following: 1. Multiply it by 1.2. This will be your daily calorie intake. 2. Get 40 percent of those calories from protein, 30 percent from carbohydrates, and 30 percent from dietary fat Here’s how you figure this out: a. Multiply your total daily calorie intake by 0.4, and divide the resulting number by 4. This is how many grams of protein you will eat every day. b. Multiply your total daily calorie intake by 0.3, and divide the resulting number by 4. This is how many grams of carbohydrate you will eat every day. c. Multiply your total daily calorie intake by 0.3, and divide the resulting number by 9. This is how many grams of dietary fat you will eat every day. For example, if your total daily calorie intake is 1,600, here’s how this looks: (1,600 x 0.4) / 4 = 160 grams of protein per day (1,600 x 0.3) / 4 = 120 grams of carbohydrate per day (1,600 x 0.3) / 9 = 53 grams of dietary fat per day

Calculating Your Bulking Diet Here’s where you start: • 1 gram of protein per pound of body weight per day, • 2 grams of carbs per pound of body weight per day, and • 0.4 grams of fat per pound of body weight per day. That’s where you start. For a 110-pound woman, it would look like this: • 110 grams of protein per day, • 220 grams of carbs per day, and • 45 grams of fat per day

Calculating Your Maintenance Diet Here’s your starting point for maintenance: • 1 gram of protein per pound of body weight per day, • 1.6 grams of carbs per pound of body weight per day, and • 0.35 grams of fat per pound of body weight per day. For a 125-pound woman, it would look like this: • 125 grams of protein per day, • 200 grams of carbs per day, and • 45 grams of fat per day.

A Cutting Meal Plan of Mine

Examples of Meal Plans We’ve Made for Clients

180 POUNDS FEMALE CUT

1

MEAL

PRE-WORKOUT SUPPLEMENTS

TOTAL

FOOD

CALORIES

PROTEIN

CARBS

FAT

1 scoop pre-workout

5

0

5

0

10g BCAAs

0

0

0

0

MEAL 1

5

0

5

0

2

FASTED WEIGHTLIFTING

POST WORKOUT SHAKE

TOTAL

100

22

2

0

1 cup unsweetened almond milk

30

1

1

2.5

1 medium banana

105

1.3

27

0.4

2 tablespoons peanut butter

188

8

6.3

16.1

MEAL 2

423

32.3

36.3

19

150g chicken breast OR 150g shrimp

161

34.8

0

2

200g vegetables (broccoli, green beans, asparagus)

68

5.5

13.2

0.7

2 teaspoons butter

68

0

0

7.7

MEAL 3

297

40.3

13.2

10.4

150g sirloin, trimmed of fat

204

34.2

0

5.9

1 serving Mushroom Risotto from The Shredded Chef

255

12

49

3

MEAL 4

459

46.2

49

8.9

8 ounces 2% Greek yogurt

173

23

9.3

4.6

stevia to taste

0

0

0

0

12 almonds

83

3

3.1

7.2

MEAL 5

256

26

12.4

11.8

TOTALS

1440

144.8

115.9

50.1

TARGET

1430

145

100

50

3

LUNCH

1 scoop whey

TOTAL

4

DINNER

TOTAL

5

SNACK

TOTAL

140 POUND FEMALE CUT

1

MEAL

BREAKFAST SHAKE

TOTAL

2

LUNCH

TOTAL

3

SNACK TOTAL

4

DINNER

TOTAL

FOOD

CALORIES

PROTEIN

CARBS

FAT

1 scoop whey protein

100

22

2

0


30

1

1

2.5

1 medium banana

105

1.2

27

0

1/3 cup strawberries

15

0.3

3.5

0.2

cinnamon (if desired)

4

0

1

0

MEAL 1

254

24.5

34.5

2.7

150g turkey breast

161

34.8

0

2

salad (2-3 cups spinach, 1/2 carrot, 1/2 cucumber, 1/2 medium tomato)

62

2.9

11

0.5

2 tablespoons balsamic vinegar

20

0

4

0

1/4 avocado

103

1

4.3

9.8

MEAL 2

346

38.7

19.3

12.3

4 ounces 2% cottage cheese

102

15.5

4.1

2.2

pepper to taste

0

0

0

0

MEAL 3

102

15.5

4.1

2.2

150g chicken breast OR 150g shrimp

161

34.8

0

2

150g sweet potato

136

3

31.1

0.3

100g vegetables (broccoli, asparagus, zucchini, string beans)

34

2.7

6.6

0.3

1 teaspoon butter

34

0

0

3.9

cinnamon for potato (if desired)

4

0

1

0

MEAL 4

573

71.5

46.9

10.9


100

22

2

0


30

1

1

2.5

1 medium banana

105

1.2

26.9

0

1/3 cup blueberries

25

0.3

6.3

0.2

MEAL 5

260

24.5

36.2

2.7

TOTALS

1535

174.7

141

30.8

TARGET

1510

170

140

30

5

WEIGHTLIFTING

POST WORKOUT SHAKE

TOTAL

100 POUND FEMALE BULK MEAL

1

BREAKFAST

TOTAL

FOOD

CALORIES

PROTEIN

CARBS

FAT

2 egg whites

34

7.2

0.4

0.2

1 whole egg

72

6.3

0.4

5

1/4 cup diced veggies (bell pepper, onion, mushrooms)

17

0.5

3.8

0

1 slice whole grain bread

80

4

14

0.1

MEAL 1

203

18

18.6

5.3


100

22

2

0


30

1

1

2.5

1 medium banana

105

1.3

27

0.4

100g blueberries

57

0.8

14.5

0.3

MEAL 2

292

25.1

44.5

3.2

1/2 serving Chicken Stir-Fry from The Shredded Chef

100

21

3

1

1 cup brown rice (measured cooked)

200

4

42.7

1.3

MEAL 3

300

25

45.7

2.3


86

11.5

4.6

2.3

1 teaspoon honey

21

0

5.8

0

1 medium apple

95

0

25.1

0

2 tablespoons peanut butter

188

8

6.3

16.1

MEAL 4

390

19.5

41.8

18.4

100g sirloin, trimmed of fat

136

22.9

0

3.9

6 ounces white potato

158

4.2

36

0.2

1 tablespoon butter

102

0

0

11.6

1 cup asparagus

27

2.9

5.2

0.2

1/2 cup sorbet

122

0

31

0

MEAL 5

545

30

72.2

15.9

TOTALS

1730

117.6

222.8

45.1

TARGET

1725

110

220

45

2

WEIGHTLIFTING

POST WORKOUT SHAKE

TOTAL

3

LUNCH

TOTAL

4

SNACK

TOTAL

5

DINNER

TOTAL

125 POUND MAINTAIN MEAL

FOOD

CALORIES

PROTEIN

CARBS

FAT

4 egg whites

68

14.4

0.8

0.4

20g Feta cheese

53

2.8

0.8

4.3

40g (measured dry) old fashioned oats

150

5

27

3

100g strawberries OR 50g blueberries

29

0.4

7.2

0.2

cinnamon, nutmeg, stevia, vanilla extract (if desired)

10

0

1.3

0

TOTAL

MEAL 1

310

22.6

37.1

7.9

LUNCH

Chunky Chicken Quesadillas from The Shredded Chef

293

28

31

6

TOTAL

MEAL 2

293

28

31

6


100

22

2

0


30

1

1

2.5

1 medium banana

105

1.2

26.9

0

MEAL 3

235

24.2

29.9

2.5

Asparagus and Goat Cheese Pasta from The Shredded Chef

389

20

50

13

30g milk chocolate

152

2.2

17.3

10.1

MEAL 4

541

22.2

67.3

23.1


173

23

9.3

4.6

50g granola

169

5.7

33.9

2.4

MEAL 5

342

28.7

43.2

7

TOTALS

1721

125.7

208.5

46.5

TARGET

1700

125

200

45

3

2

1

BREAKFAST

PRE WORKOUT SNACK

TOTAL

WEIGHTLIFTING

4

DINNER

TOTAL

5

PRE BED SNACK

TOTAL

If you’d like to get some help with your meal planning, you can learn more about my custom meal plan service at www.muscleforlife.com/mp.

The Squats

The figure on the left is in what’s called a “high-bar squat” position, and the right is the “low-bar squat” position, which I prefer. While the low-bar squatting position produces less torque on the knees than the highbar position, the magnitude of both forces are well within tolerable ranges, making neither position “better” than the other in this regard.1 Use whichever squatting position is most comfortable for you.

1 James Watkins, Structure and Function of the Musculoskeletal System (Champaign, IL: Human Kinetics, 2010).

The Front Squat

The Bench Press

The lowest position above is about 20 degrees and commonly seen in powerlifting. The middle position is about 45 degrees and is what I find most comfortable. The top position is 90 degrees, which places the shoulders in a compromising position.

The Incline Bench Press

The Deadlift

The Sumo Deadlift

The Hex-Bar Deadlift

The Romanian Deadlift

The Military Press

The Back

The Shoulders

The Legs

The Arms

The Core

BOOKS BY

MICHAEL MATTHEWS The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy If you want to know how to forever escape the dreadful experience of “dieting” and learn how to cook nutritious, delicious meals that make building muscle and burning fat easy and enjoyable, then you need to read this book.

Click here to learn more about this book!

www.muscleforlife.com

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Beyond Bigger Leaner Stronger: The Advanced Guide to Building Muscle, Staying Lean, and Getting Stronger If you want to know exactly how to make it through the “intermediate lifter” phase smoothly, with an incredible physique to show for it, and then continue to make gains and enjoy your training as an advanced lifter, then you want to read this book.


Muscle Myths: 50 Health & Fitness Mistakes You Don’t Know You’re Making If you’ve ever felt lost in the sea of contradictory training and diet advice out there and you just want to know once and for all what works and what doesn’t— what’s scientifically true and what’s false—when it comes to building muscle and getting ripped, then you need to read this book.

Click here to learn more about this book! www.muscleforlife.com

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Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body If you want to be muscular, lean, and strong as quickly as possible, without steroids, good genetics, or wasting ridiculous amounts of time in the gym, and money on supplements...then you want to read this book.


Cardio Sucks! The Simple Science of Burning Fat Fast and Getting in Shape If you’re short on time and sick of the same old boring cardio routine and want to kick your fat loss into high gear by working out less and...heaven forbid... actually have some fun...then you want to read this new book.



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Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body If you want to be toned, lean, and strong as quickly as possible without crash dieting, “good genetics,” or wasting ridiculous amounts of time in the gym and money on supplements...regardless of your age... then you want to read this book.


Awakening Your Inner Genius If you’d like to know what some of history’s greatest thinkers and achievers can teach you about awakening your inner genius and how to find, follow, and fulfill your journey to greatness, then you want to read this book today. (I’m using a pen name for this book as well as for a few other projects not related to health and fitness, but I thought you might enjoy it so I’m including it here.)



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The Know Your Bill of Rights Book Are you comfortable letting crooked politicians decide what your rights are? I’m not, which is why I wrote this book. It helps you easily reach a deep understanding of the Bill of Rights by walking you through the historical context needed to fully grasp the spirit and importance of key amendments.



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RECOMMENDED READING If you want to further your health and fitness education, I recommend that you check out the following books. I found each extremely helpful and think you will too.

Becoming a Supple Leopard This book teaches you common movement errors that cause injury and rob you of speed, power, endurance, and strength, and it gives you hundreds of techniques you can use to correct them, and thus optimize your athletic performance.



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Starting Strength This is the book that finally fixed my squat, deadlift, and bench press, which enabled me to greatly accelerate my strength and muscle growth over the years. It should be on every serious lifter’s shelf.


Strength Training Anatomy Strength Training Anatomy is a great resource for diving into anatomy and the biomechanics of exercise, and it’s also a great encyclopedia of exercises.



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The New Encyclopedia of Modern Bodybuilding This is a book we should all just own on principle. Arnold truly was a bodybuilding phenomenon. In all seriousness, this book has several plusses: Arnold’s story is truly inspiring, and his take on the history and profession of bodybuilding is good reading; it has a ton of exercises for training various body parts; and it’s huge and glossy—it’s just a nice product.



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THE YEAR ONE CHALLENGE: THINNER, LEANER, AND STRONGER THAN EVER IN 12 MONTHS www.muscleforlife.com

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First, I want to say THANK YOU for reading my book, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body. I’m thrilled at how many people have written me, enthusiastic about their newfound understanding of how to build muscle, get lean, and stay healthy, and about the results that they’re seeing by applying the principles and methods taught in the book. I’m 100% certain that you can make spectacular gains too, and to ensure that you get there, I created this special report. This program consists of a year’s worth of workouts because if you can stick to working out for one year and make great progress, you’ll be hooked for life. And that’s what I want for you—I want fitness to become an essential part of your lifestyle, not a short-lived fad. These workouts will show you the way. They’re fun, challenging, relatively short, and most importantly, they deliver results fast. So, are you ready to reach your first milestone in building the body of your dreams? Great. Let’s get started! Mike www.facebook.com/muscleforlifefitness www.twitter.com/muscleforlife www.instagram.com/muscleforlifefitness


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P.S. If you haven’t already, would you mind taking a moment to leave a review of Thinner Leaner Stronger? It doesn’t have to be long, and I’d really appreciate it! (You can leave a review at one or more of the following vendors.) Click here to leave a review on Amazon.com Click here to leave a review on Amazon.co.uk Click here to leave a review on Barnes & Noble Click here to leave a review on iBooks Click here to leave a review on Goodreads Click here to leave a review on Google Books P.P.S. Oh and if a buddy forwarded this report to you or you found it on the Internet and you haven’t read Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body yet, I highly recommend that you do as it explains a LOT more than what you find in this report.


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BEFORE YOU BEGIN: MY PRODUCT RECOMMENDATIONS I come across all kinds of stuff in my travels, and I use this section of the bonus report to pass my recommendations along to help save you time, money, and frustration. While I participate in a couple of affiliate programs and can make anywhere from a few pennies to a few bucks if you buy through my links, I am not paid or otherwise compensated by any companies to endorse their products--these are my honest recommendations. You should also know that I offer my own line of workout supplements, LEGION, and thus proudly promote its line of science-based, clinically dosed, and naturally sweetened supplements.


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The recommendations are organized into the following categories:

SUPPLEMENTS EQUIPMENT KITCHEN BOOKS COOL STUFF Before we get started, I want to give you a quick tip for saving money on your various health and fitness purchases: join Amazon’s Prime Program. Amazon not only offers all products I recommend at incredibly low prices, most are also eligible for FREE 2-DAY SHIPPING thanks to Amazon’s Prime Program. As a Prime member, you get… • Free two-day shipping on millions of items. • Unlimited instant streaming of 41,000 movies & TV episodes. • Over 350,000 Kindle titles to borrow for free. I buy everything I can from Amazon and save a lot of time and money thanks to Prime.

Alright, let’s get to the recommendations, starting with supplements.


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SUPPLEMENTS Advanced time release formula guaranteed to feed your lean mass for up to 8 hours! Kick your testosterone production into overdrive and maximize your gains! Assault estrogen receptors in your body and completely block muscle-killing hormones! The shelves of your local GNC are packed with all kinds of bogus junk claiming to deliver results that only steroids can achieve. This includes pre-workout supplements, intra-workout supplements, postworkout supplements, test boosters, HGH boosters, nitric oxide supplements, anti-estrogens, aromatase inhibitors, and the list goes on and on. If you believe half of the hype you read in supplement advertisements or on their labels, well, it would probably take a while before you realize the simple truth of the matter, which is…


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Most everything you see in the world of workout supplements is utterly worthless. Yup…a complete waste of money. Not all. But most. How can I say that so confidently? Well, I’ve not only tried every type of supplement you can imagine, but I follow the science and what has been objectively proven—not flashy advertisements or paid endorsements. That said, there are a handful of supplements that actually are worth buying and using. Most aren’t the sexy muscle-building crap pushed by ’roid monsters in the magazines, but they are scientifically proven to help you in your journey to build muscle, get lean, and stay healthy. I want to guide you through what you should considering supplementing with, so click on the button below to view the exact products I use and like, and why.


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EQUIPMENT Although you don’t need much “stuff” to work out properly, the right equipment does make a difference. Fortunately, I’ve tried a TON of products over the years (workout shoes, gloves, and straps; body fat measurement devices; grip strengthening products; home gym equipment; and more…) and I can save you money and frustration sorting through the junk. Click on the button below and you’ll find my recommendations for a wide variety of products that I’ve used and liked. Poor workout equipment can be quite frustrating, so I hope these recommendations help you avoid wasting time and money on low-quality products.


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KITCHEN If you’re like me, you probably spend a fair amount of time in the kitchen preparing weekly meals. Just as with workout supplements and equipment, I like to try a wide variety of kitchen equipment. I’ve tried all kinds of kitchen stuff—cookware, bakeware, cutlery, mixers, food scales, tea makers, and even obscure stuff like silicone pancake rings and oven mitts — and when you click the button below, you’ll find my favorite products.


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BOOKS While my books give you a great overall foundation of knowledge on how to build muscle, get lean, and stay healthy, there’s always more you can learn when it comes to health and fitness. Click on the button below and you’ll find a list of other people’s books that I found most helpful, and that I think should be on the shelf of everyone who’s serious about getting into shape. And just for fun, I’ve also included a variety of other books I’ve liked, ranging from self-help to business to fiction.


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FOOD As most people that take health and fitness seriously, I’m pickier than the average cat with what I eat. I stick mainly to organic foods (as they’re generally more nutritious than nonorganic counterparts), I eat 3 to 5 servings of fruit and vegetables every day, I make all my own meals, and I limit my intake of sugar and processed foods. I don’t do these things just to be a food snob, though. A “clean” diet isn’t particularly necessary for losing weight or building muscle, but it does make a big difference in how you perform in the gym and how you feel. By sticking mainly to nutrient-dense, unprocessed foods and exercising 4 to 6 hours per week, I›m able to make consistent gains in my training, maintain high energy levels all day with no crashes, and generally just feel alert and good. That said, this type of lifestyle doesn’t mean I don’t get to enjoy foods I like or indulge now and then. I’m all about enjoying food, but just about it about “responsibly.” Click on the button below and you’ll find a variety of brands of food that I’ve come to love—everything from mustard to chocolate to pancake mixes to yogurt and more.


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COOL STUFF I’m not ashamed to admit that I’m kind of a sucker for cool stuff. I like nifty gadgets, quirky decoration pieces, nice clothes (and shoes!), good books, and fun games. In my “Cool Stuff” series of weekly posts, I share whatever currently has my fancy, and in this section of my recommendations, you’ll find all the various goodies that catch my fancy.


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YOUR FIRST YEAR OF THINNER LEANER STRONGER If you haven’t worked out your first year of training using what you’ve learned in Thinner Leaner Stronger, that’s okay. I’m going to help you out in this section of the report. If you have worked out a program, great! I suggest you take a look at what I propose in this section of the report and see if there’s anything you want to incorporate into what you’ve already put together.


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THE THINNER LEANER STRONGER “CHEAT SHEET” Here’s a simple “cheat sheet” that lays out the key principles of the Thinner Leaner Stronger program. • Make sure you start each workout with a proper warm up routine: In your first warm-up set, you want to do 12 reps with about 50 percent of your heavy, 8- to 10-rep set weight and then rest for 1 minute. In your second warm-up set, you use the same weight as the first and do 10 reps this time at a little faster pace. Then rest for 1 minute. Your third warm-up set is 4 reps with about 70 percent of your heavy weight, and it should be done at a moderate pace. Once again, you follow this set with a 1-minute rest. The fourth warm-up set is the final one and it’s simple: 1 rep with about 90 percent of your heavy weight. Rest 2 to 3 minutes after this final warm-up set. • Most of your working sets are done in the 8 to 10 rep range (about 70% of your 1RM). • Do the workouts one exercise at a time, in the order given. • Rest 2 minutes in between sets. • Once you reach the top of your rep range for one set, add weight. The standard increase is a total of 10 pounds: 5 pounds added to either side of the barbell or a 5-pound increase in each dumbbell. www.muscleforlife.com

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• Use either the “2–1–2” or “2–1–1” timing for your reps. This means the first part of the rep should take about 2 seconds, which is followed by a 1-second (or shorter) pause, which is followed by the final portion of the rep, which should take between 1 and 2 seconds. • When your workout calls for an “Abs Circuit,” do the following: Do a set of a weighted exercise like the cable crunch, captain’s chair leg raise, or hanging leg raise for 10 to 12 reps (you can add weight to the latter two by snatching a dumbbell in between your feet). Go directly into 1 set of an unweighted exercise, to failure. Go directly into 1 set of an unweighted exercise, to failure. Rest 2 to 3 minutes. • When doing calf exercises, point your toes forward for the first set. For the second, point them slightly out (about 20 degrees). For the third set, point them slightly inward. Repeat for the next 3 sets.


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EXERCISE LIST You will be doing the following exercises as you follow the program. Take a minute to familiarize yourself with them by clicking on each, which will take you to videos that show proper form.

CHEST

Incline Barbell Bench Press Flat Barbell Bench Press Incline Dumbbell Press

BACK

Barbell Deadlift Barbell Row One-Arm Dumbbell Row Pull-Up Front-Lat Pulldown (Wide-Grip and

Flat Dumbbell Press Dip (Chest Version)

Close-Grip) T-Bar Row (Barbell or Machine) Seated Cable Row Chin-Up Barbell Shrug


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SHOULDERS

Seated Military Press Standing Military Press Seated Dumbbell Press Arnold Dumbbell Press Dumbbell Side Lateral Raise One-Arm Dumbbell Side Lateral

LEGS

Barbell Squat Hack Squat (plate-loaded sled, not barbell) Barbell Front Squat Leg Press Barbell Lunge (Walking or In-Place)

Raise Dumbbell Rear Dealt Raise (Seated or Bent-Over) Face Pull Barbell Rear Delt Row Dumbbell Front Raise

Dumbbell Lunge Romanian Deadlift Leg Curl (Seated or Lying) Calf Raise (Donkey, Standing, or Seated) Calf Press on the Leg Press

BUTT

Barbell or Dumbbell Hip Thrust Bulgarian Split Squat Glute Bridge Glute/Butt Blaster


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ARMS

Barbell Curl E-Z Bar Curl Alternating Dumbbell Curl Hammer Curl Chin-Up

CORE

Cable Crunch Hanging Leg Raise Captain’s Chair Leg Raise Ab Roller

Close-Grip Bench Press Seated Triceps Press Dip (Triceps Version) Lying Triceps Press Triceps Pushdown

Air Bicycles Flat Bench Lying Leg Raise Decline Crunch


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GETTING READY FOR YOUR FIRST YEAR OF THINNER LEANER STRONGER Before you get started on the program, I recommend you weigh yourself and take the following measurements. You will then re-measure after each phase of the program, which will allow you exactly quantify your progress, and which will help you later identify and address your weak points. • Your body weight. Every day, first thing in the morning, after the bathroom and before eating or drinking anything, note your naked weight down. Then, every 7 to 10 days, add them all up and divide by the number of days to get your average for that period. Mark this down. • Your caliper reading. I use the caliper that comes with Accumeasure Fitness 3000 Personal Body Fat Tester Kit for this, which you can find on Amazon for about $10. To learn more about how to use the caliper properly, click here. • Your waist circumference. The size of your waist is a reliable indicator of fat gain or loss. To take this measurement, first locate your upper hip bone by placing your hands around your waist, squeezing slightly, and then moving your fingers downward until you feel the top curve of your hips. Then, wrap a tape measure around your bare stomach, just above the hip bone. Make sure the measuring tape is parallel to the floor (not slanted) and snug to your body, but not so tight that it compresses the skin. Exhale while taking the measurement and don’t suck your stomach in.


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• Your hip circumference. As with your waist circumference, hip circumference is also highly correlated with overall fatness. To take this measurement, look in a mirror and identify the widest part of your butt. Then place the tape measure at this point and measure the circumference. • Your flexed arms. Measure the largest part of your arm (the peak of your bicep and middle of your triceps). • Your upper-leg circumference. Wrap a measuring tape around the biggest part of your thigh and hamstring. This can vary from person to person depending on how the muscles develop.


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PHASE 1: WEEKS 1 – 8 Do yourself a favor and take a few “before” pictures on day one. You’re going to be amazed when you come back to them later... Oh and if you’d rather do your cardio outside of the gym, which is a nice change, I recommend you pick up my book CARDIO SUCKS! 15 Excellent Ways to Burn Fat Fast and Get in Shape, as I go over quite a few different fun and effective ways to get in your cardio. Let’s get to the workouts.


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5-DAY SPLIT DAY 1

CHEST & CALVES Incline Barbell Bench Press – Warm–up sets and then 3 working sets Incline Dumbbell Bench Press – 3 working sets Flat Barbell Bench Press – 3 working sets Optional: Dip (Chest Variation) – 3 working sets Standing Calf Raise – 3 sets of 4 to 6 reps Seated Calf Raise – 3 sets of 4 to 6 reps If you can’t do dips, see if your gym has an Assisted Dip Machine. If it doesn’t and you still want to do 3 more sets in your workout, you can do 3 sets of Flat Dumbbell Presses.

DAY 2

BACK & BUTT & ABS Barbell Deadlift – Warm–up sets and then 3 working sets Barbell Squat – Warm–up sets and then 3 working sets Barbell Row – 3 working sets Dumbbell Row – 3 working sets 3 abs circuits If you have lower–back issues, remember that you can swap the Deadlift for a more lower-back-friendly variation like the Sumo or Hex Deadlift, or drop it altogether and choose another “approved” exercise like the T-Bar Row.


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If you can’t do Pull-ups or Chin-ups, you can use a machine that assists you. If your gym doesn’t have one, you can do Dumbbell Rows instead.

DAY 3

SHOULDERS & CALVES Seated or Standing Barbell Military Press – Warm–up sets and then 3 working sets Side Lateral Raise – 3 working sets Bent–Over Rear Delt Raise – 3 working sets Leg Press Calf Raise – 3 sets of 8 to 10 reps Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps

DAY 4

ARMS & ABS Barbell Curl – Warm–up sets and then 3 working set Close-Grip Bench Press – Warm–up sets and then 3 working set Alternating Dumbbell Curl – 3 working sets Seated Triceps Press – 3 working sets 3 abs circuits

DAY 5

LEGS & BUTT Barbell Squat – Warm–up sets and then 3 working sets Leg Press – 3 working sets Romanian Deadlift – 3 working sets Barbell or Dumbbell Hip Thrust – 3 working sets


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4-DAY SPLIT DAY 1

CHEST & TRICEPS & CALVES Incline Barbell Bench Press – Warm–up sets and then 3 working sets Incline Dumbbell Bench Press – 3 working sets Flat Dumbbell Bench Press – 3 working sets Close-Grip Bench Press – 3 working sets Standing Calf Raise – 3 sets of 4 to 6 reps Seated Calf Raise – 3 sets of 4 to 6 reps

DAY 2

BACK & BUTT & BICEPS & ABS Barbell Deadlift – Warm–up sets and then 3 working sets Barbell Squat – Warm–up sets and then 3 working sets Barbell Row – 3 working set Dumbbell Row – 3 working sets Alternating Dumbbell Curl – 3 working sets 3 abs circuits


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DAY 3

SHOULDERS & CALVES Seated or Standing Barbell Military Press – Warm–up sets and then 3 working sets Side Lateral Raise – 3 working sets Bent–Over Rear Delt Raise – 3 working sets Leg Press Calf Raise – 3 sets of 8 to 10 reps Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps

DAY 4

LEGS & BUTT & ABS Barbell Squat – Warm–up sets and then 3 working sets Leg Press – 3 working sets Romanian Deadlift – 3 working sets Barbell or Dumbbell Hip Thrust – 3 working sets 3 abs circuits


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3-DAY SPLIT DAY 1

PUSH & BUTT & CALVES Incline Barbell Bench Press – Warm–up sets and then 3 working sets Flat Barbell Bench Press – 3 working sets Seated or Standing Barbell Military Press – 3 working sets Side Lateral Raise – 3 working sets Barbell or Dumbbell Hip Thrust – 3 working sets Standing Calf Raise – 3 sets of 4 to 6 reps Seated Calf Raise – 3 sets of 4 to 6 reps

DAY 2

PULL & ABS Barbell Deadlift – Warm–up sets and then 3 working sets Barbell Row – 3 working sets Dumbbell Row – 3 working sets Alternating Dumbbell Curl – 3 working sets 3 abs circuits


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DAY 3

LEGS & BUTT Barbell Squat – Warm–up sets and then 3 working sets Leg Press – 3 working sets Romanian Deadlift – 3 working sets Barbell or Dumbbell Hip Thrust – 3 working sets

Time for a Rest! Once you’ve done this routine for eight weeks, take one week to deload or rest. You can do cardio during this rest week, but no resistance training.


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If you’d like hard copy of the YEAR ONE CHALLENGE to record your progress, I’ve got you covered!

This workout journal contains the full year’s worth of workouts you see in this bonus report, properly laid out so you can record and track your progress, as well as some of my favorite motivational quotes and recipes.


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PHASE 2: WEEKS 10 – 17 Alright, it’s back to the weights! By now you should be totally comfortable with the exercises and with the weights that you can handle, and you should be noticing clear changes in the mirror. Keep up the good work!


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5-DAY SPLIT DAY 1

CHEST & CALVES Incline Dumbbell Bench Press – Warm-up sets and 3 working sets Flat Barbell Bench Press – 3 working sets Flat Dumbbell Bench Press – 3 working sets Optional: Dip (Chest Variation) – 3 working sets Standing Calf Raise – 3 sets of 4 to 6 reps Seated Calf Raise – 3 sets of 4 to 6 reps

DAY 2

BACK & BUTT & ABS Barbell Deadlift – Warm–up sets and 3 working sets Bulgarian Split Squat – Warm–up sets and then 3 working sets One-Arm Dumbbell Row – 3 working sets Front Lat Pulldown – 3 working sets Optional: Seated Cable Row – 3 working sets 3 abs circuits


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DAY 3

SHOULDERS & CALVES Seated or Standing Barbell Military Press – Warm–up sets and 3 working sets Side Lateral Raise – 3 working sets Seated Rear Delt Raise – 3 working sets Optional: Front Raise – 3 working sets Leg Press Calf Raise – 3 sets of 8 to 10 reps Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps

DAY 4

ARMS & ABS Alternating Dumbbell Curl – Warm–up sets and 3 working sets Close-Grip Bench Press – Warm–up sets and 3 working sets Barbell Curl – 3 working sets Lying Triceps Press – 3 working sets 3 abs circuits

DAY 5

LEGS & BUTT Barbell Squat – Warm–up sets and 3 working sets Barbell Lunge – 3 working sets Front Squat – 3 working sets Barbell or Dumbbell Hip Thrust – 3 working sets


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4-DAY SPLIT DAY 1

CHEST & TRICEPS & CALVES Incline Dumbbell Bench Press – Warm-up sets and 3 working sets Flat Barbell Bench Press – 3 working sets Flat Dumbbell Bench Press – 3 working sets Lying Triceps Press – 3 working sets Standing Calf Raise – 3 sets of 4 to 6 reps Seated Calf Raise – 3 sets of 4 to 6 reps

DAY 2

BACK & BICEPS & BUTT & ABS Barbell Deadlift – Warm–up sets and 3 working sets Bulgarian Split Squat – Warm–up sets and then 3 working sets One-Arm Dumbbell Row – 3 working sets Front Lat Pulldown – 3 working sets Barbell Curl – 3 working sets 3 abs circuits


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DAY 3

SHOULDERS & CALVES Seated or Standing Barbell Military Press – Warm–up sets and 3 working sets Side Lateral Raise – 3 working sets Seated Rear Delt Raise – 3 working sets Optional: Front Raise – 3 working sets Leg Press Calf Raise – 3 sets of 8 to 10 reps Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps

DAY 4

LEGS & BUTT & ABS Barbell Squat – Warm–up sets and 3 working sets Barbell Lunge – 3 working sets Front Squat – 3 working sets Barbell or Dumbbell Hip Thrust – 3 working sets 3 abs circuits


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3-DAY SPLIT DAY 1

PUSH & BUTT & CALVES Incline Dumbbell Bench Press – Warm-up sets and 3 working sets Flat Dumbbell Bench Press – 3 working sets Seated or Standing Barbell Military Press – 3 working sets Side Lateral Raise – 3 working sets Bulgarian Split Squat – Warm–up sets and then 3 working sets Standing Calf Raise – 3 sets of 4 to 6 reps Seated Calf Raise – 3 sets of 4 to 6 reps

DAY 2

PULL & ABS Barbell Deadlift – Warm–up sets and 3 working sets One-Arm Dumbbell Row – 3 working sets Front Lat Pulldown – 3 working sets Optional: Seated Cable Row – 3 working sets Barbell Curl – 3 working sets 3 abs circuits


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DAY 3

LEGS & BUTT Barbell Squat – Warm–up sets and 3 working sets Barbell Lunge – 3 working sets Front Squat – 3 working sets Barbell or Dumbbell Hip Thrust – 3 working sets Time for a Rest! Once you’ve done this routine for eight weeks, take one week of deloading or rest. You’ve earned it! You can do cardio during this rest week, but no weight or bodyweight training.


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PHASE 3: WEEKS 19 – 26 First, I want you to treat yourself to a nice reward. Go out to a nice dinner to celebrate making it past the third and fourth months. What’s so special about this? Well, for whatever reason, it’s in the third and fourth months that many people lose focus and fall off track, and often quit altogether. By now your new lifestyle should feel comfortable and something you just do every day, and it only gets easier and easier from here. So great job! By now I’m sure friends and family are noticing what you’re doing and asking for advice. Feels good, right? Keep up the good work! This next phase is a bit tougher than the last, but you’ll have no trouble pushing through the workouts. If you’re doing cardio a few days per week, good job and carry on!


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5-DAY SPLIT DAY 1

CHEST & CALVES Incline Dumbbell Bench Press – Warm-up sets and 3 working sets Incline Barbell Bench Press – 3 working sets Flat Dumbbell Bench Press – 3 working sets Optional: Dip (Chest Variation) – 3 working sets Standing Calf Raise – 3 sets of 4 to 6 reps Seated Calf Raise – 3 sets of 4 to 6 reps

DAY 2

BACK & BUTT & ABS Barbell Deadlift – Warm–up sets and 3 working sets T-Bar Row (Barbell or Machine) – 3 working sets Seated Cable Row – 3 working sets Optional: Chin-Up – 3 working sets Glute/Butt Blaster – 3 working sets 3 abs circuits


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DAY 3

SHOULDERS & CALVES Seated or Standing Barbell Military Press – Warm–up sets and 3 working sets Seated Dumbbell Press – 3 working sets Side Lateral Raise – 3 working sets Face Pull – 3 working sets Leg Press Calf Raise – 3 sets of 8 to 10 reps Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps

DAY 4

ARMS & ABS Barbell Curl – Warm–up sets and 3 working sets Close–Grip Bench Press – Warm-up sets and 3 working sets Hammer Curl – 3 working sets Triceps Pushdown – 3 working sets 3 abs circuits

DAY 5

LEGS & BUTT Barbell Squat – Warm–up sets and 6 working sets Dumbbell Lunge – 3 working sets Glute Bridge – 3 sets of 20 to 30 reps (no weight added)


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4-DAY SPLIT DAY 1

CHEST & TRICEPS & CALVES Incline Dumbbell Bench Press – Warm-up sets and 3 working sets Incline Barbell Bench Press – 3 working sets Flat Dumbbell Bench Press – 3 working sets Close-Grip Bench Press – 3 working sets Standing Calf Raise – 3 sets of 4 to 6 reps Seated Calf Raise – 3 sets of 4 to 6 reps

DAY 2

BACK & BICEPS & BUTT & ABS Barbell Deadlift – Warm–up sets and 3 working sets T-Bar Row (Barbell or Machine) – 3 working sets Seated Cable Row – 3 working sets Barbell Curl – 3 working sets Glute/Butt Blaster – 3 working sets 3 abs circuits


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DAY 3

SHOULDERS & CALVES Seated or Standing Barbell Military Press – Warm–up sets and 3 working sets Seated Dumbbell Press – 3 working sets Side Lateral Raise – 3 working sets Leg Press Calf Raise – 3 sets of 8 to 10 reps Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps

DAY 4

LEGS & BUTT & ABS Barbell Squat – Warm–up sets and 6 working sets Dumbbell Lunge – 3 working sets Glute Bridge – 3 sets of 20 to 30 reps (no weight added) 3 abs circuits


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3-DAY SPLIT DAY 1

PUSH & BUTT & CALVES Incline Dumbbell Bench Press – Warm-up sets and 3 working sets Incline Barbell Bench Press – 3 working sets Seated Dumbbell Press – 3 working sets Side Lateral Raise – 3 working sets Glute/Butt Blaster – 3 working sets Standing Calf Raise – 3 sets of 4 to 6 reps Seated Calf Raise – 3 sets of 4 to 6 reps

DAY 2

PULL & ABS Barbell Deadlift – Warm–up sets and 3 working sets T-Bar Row – 3 working sets Seated Cable Row – 3 working sets Hammer Curl – 3 working sets 3 abs circuits


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DAY 3

LEGS & BUTT Barbell Squat – Warm–up sets and 6 working sets Dumbbell Lunge – 3 working sets Glute Bridge – 3 sets of 20 to 30 reps (no weight added)

Time for a Rest! It’s that time again—your next week should be spent deloading or not lifting at all. Chances are you aren’t even looking forward to this but trust me, it helps in the long run, so just try to enjoy it. Remember, you can do cardio during this rest week but no weight or bodyweight training.


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PHASE 4: WEEKS 28 – 35 It’s time to get back to work. Before you do, though, take a few pictures of yourself and compare them to your “before” pictures you took six months ago. Crazy, right? Lots more to come! By now, your body will have no problem dealing with new routines that I’ll be giving you. You’ve become proficient at all the major compound movements and you shouldn’t even be getting that sore anymore, which is a good sign. Keep showing up every day and putting in the work and keep your diet on point and you’ll continue making progress!


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5-DAY SPLIT DAY 1

CHEST & CALVES Flat Barbell Bench Press – Warm-up sets and 3 working sets Flat Dumbbell Bench Press – 3 working sets Incline Dumbbell Bench Press – 3 working sets Optional: Incline Barbell Bench Press – 3 working sets Standing Calf Raise – 3 sets of 4 to 6 reps Seated Calf Raise – 3 sets of 4 to 6 reps

DAY 2

BACK & BUTT & ABS Barbell Deadlift – Warm–up sets and 6 working sets Barbell Row – 3 working sets Optional: Wide-Grip Pull-up or Chin-up – 3 working sets Barbell or Dumbbell Hip Thrust – 3 working sets 3 abs circuits


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DAY 3

SHOULDERS & CALVES Seated or Standing Barbell Military Press – Warm–up sets and 3 working sets Arnold Dumbbell Press – 3 working sets Side Lateral Raise – 3 working sets Barbell Rear Delt Row – 3 working sets Leg Press Calf Raise – 3 sets of 8 to 10 reps Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps

DAY 4

ARMS & ABS E-Z Bar Curl – Warm–up sets and 3 working sets Seated Triceps Press – Warm-up sets and 3 working sets Alternating Dumbbell Curl – 3 working sets Dip (Triceps Version) – 3 working sets 3 abs circuits

DAY 5

LEGS & BUTT Barbell Squat – Warm–up sets and 3 working sets Front Squat – 3 working sets Leg Press – 3 working sets Leg Curl (Seated or Lying) – 3 working sets Glute/Butt Blaster – 3 working sets


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4-DAY SPLIT DAY 1

CHEST & TRICEPS & CALVES Flat Barbell Bench Press – Warm-up sets and 3 working sets Flat Dumbbell Bench Press – 3 working sets Incline Dumbbell Bench Press – 3 working sets Seated Triceps Press – 3 working sets Standing Calf Raise – 3 sets of 4 to 6 reps Seated Calf Raise – 3 sets of 4 to 6 reps

DAY 2

BACK & BUTT & BICEPS & ABS Barbell Deadlift – Warm–up sets and 6 working sets Barbell Row – 3 working sets E-Z Bar Curl – 3 working sets Barbell or Dumbbell Hip Thurst – 3 working sets 3 abs circuits


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DAY 3

SHOULDERS & CALVES Seated or Standing Barbell Military Press – Warm–up sets and 3 working sets Arnold Dumbbell Press – Warm–up sets and 3 working sets Side Lateral Raise – 3 working sets Barbell Rear Delt Row – 3 working sets Leg Press Calf Raise – 3 sets of 8 to 10 reps Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps

DAY 4

LEGS & BUTT & ABS Barbell Squat – Warm–up sets and 3 working sets Front Squat – 3 working sets Leg Press – 3 working sets Leg Curl (Seated or Lying) – 3 working sets Glute/Butt Blaster – 3 working sets 3 abs circuits


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3-DAY SPLIT DAY 1

PUSH & BUTT & CALVES Flat Barbell Bench Press – Warm-up sets and 3 working sets Incline Dumbbell Bench Press – 3 working sets Seated or Standing Barbell Military Press – 3 working sets Dip (Triceps Version) – 3 working sets Barbell or Dumbbell Hip Thrust – 3 working sets Standing Calf Raise – 3 sets of 4 to 6 reps Seated Calf Raise – 3 sets of 4 to 6 reps

DAY 2

PULL & ABS Barbell Deadlift – Warm–up sets and 6 working sets Barbell Row – 3 working sets Optional: Wide-Grip Pull-up or Chin-up – 3 working sets E-Z Bar Curl – 3 working sets 3 abs circuits


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DAY 3

LEGS & BUTT Barbell Squat – Warm–up sets and 3 working sets Front Squat – 3 working sets Leg Press – 3 working sets Leg Curl (Seated or Lying) – 3 working sets Glute/Butt Blaster – 3 working sets Time for a Rest! You know the drill at this point. Take your next week to rest or deload and prepare for the next phase.


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PHASE 5: WEEKS 37 – 44 Your journey continues! The time has probably been flying but you’re coming up on your one-year mark! Great job! Start giving some thought as to how you’re going to celebrate. May I suggest an epically delicious cheat meal? Continue to find the workouts for the next phase.


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5-DAY SPLIT DAY 1

CHEST & CALVES Incline Barbell Bench Press – Warm-up sets and 3 working sets Incline Dumbbell Bench Press – 3 working sets Flat Barbell Bench Press – 3 working sets Optional: Flat Dumbbell Bench Press – 3 working sets Standing Calf Raise – 3 sets of 4 to 6 reps Seated Calf Raise – 3 sets of 4 to 6 reps

DAY 2

BACK & BUTT & ABS Barbell Deadlift – Warm–up sets and 3 working sets One-Arm Dumbbell Row – 3 working sets Seated Cable Row – 3 working sets Optional: Chin-up – 3 working sets Bulgarian Split Squat – Warm–up sets and then 3 working sets 3 abs circuits


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DAY 3


DAY 4

ARMS & ABS Barbell Curl – Warm–up sets and 3 working sets Close-Grip Bench Press – Warm-up sets and 3 working sets Chin-up – 3 working sets Seated Triceps Press – 3 working sets 3 abs circuits

DAY 5

LEGS & BUTT Barbell Squat – Warm–up sets and 3 working sets Hack Squat – 3 working sets Leg Press – 3 working sets Glute Bridge – 3 working sets


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4-DAY SPLIT DAY 1

CHEST & TRICEPS & CALVES Incline Barbell Bench Press – Warm-up sets and 3 working sets Incline Dumbbell Bench Press – 3 working sets Flat Barbell Bench Press – 3 working sets Seated Triceps Press – 3 working sets Standing Calf Raise – 3 sets of 4 to 6 reps Seated Calf Raise – 3 sets of 4 to 6 reps

DAY 2

BACK & BUTT & BICEPS & ABS Barbell Deadlift – Warm–up sets and 3 working sets One-Arm Dumbbell Row – 3 working sets Seated Cable Row – 3 working sets Barbell Curl – 3 working sets Bulgarian Split Squat – Warm–up sets and then 3 working set 3 abs circuits


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DAY 3


DAY 4

LEGS & BUTT & ABS Barbell Squat – Warm–up sets and 3 working sets Hack Squat – 3 working sets Leg Press – 3 working sets Glute Bridge – 3 working sets 3 abs circuits


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3-DAY SPLIT DAY 1

PUSH & BUTT & CALVES Incline Barbell Bench Press – Warm-up sets and 3 working sets Incline Dumbbell Bench Press – 3 working sets Seated or Standing Barbell Military Press – 3 working sets Seated Triceps Press – 3 working sets Bulgarian Split Squat – Warm–up sets and then 3 working sets Standing Calf Raise – 3 sets of 4 to 6 reps Seated Calf Raise – 3 sets of 4 to 6 reps

DAY 2

PULL & ABS Barbell Deadlift – Warm–up sets and 3 working sets One-Arm Dumbbell Row – 3 working sets Seated Cable Row – 3 working sets Barbell Curl – 3 working sets 3 abs circuits


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DAY 3

LEGS & SHOULDERS Barbell Squat – Warm–up sets and 3 working sets Hack Squat – 3 working sets Leg Press – 3 working sets Glute Bridge – 3 working sets

Time for a Rest! Alright…you’ve reached your last Rest or Deload Week of year one! Very, very well done on what you’ve accomplished so far. By now your physique and overall sense of well-being has undoubtedly reached brand new highs, but here’s the best part: it only gets better and better from here. Enjoy your “easy week” and let’s get to the final phase of the challenge and the beginning of year two!


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PHASE 6: WEEKS 46 – 53 This is it! Your first year on the program is at hand! You should be proud of what you’ve done so far. You’ve proven you have the resolve, discipline, and dedication to build the body of your dreams, and you’re well on your way. Turn to the next page to find the workouts for the final phase.


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5-DAY SPLIT DAY 1

CHEST & CALVES Flat Barbell Bench Press – Warm-up sets and 3 working sets Incline Barbell Bench Press – 3 working sets Flat Dumbbell Bench Press – 3 working sets Dip (Chest Variation) – 3 working sets Standing Calf Raise – 3 sets of 4 to 6 reps Seated Calf Raise – 3 sets of 4 to 6 reps

DAY 2

BACK & BUTT & ABS Barbell Deadlift – Warm–up sets and 3 working sets Wide-Grip Pull-up – 3 working sets Barbell Row – 3 working sets Close-Grip Lat Pulldown – 3 working sets Barbell or Dumbbell Hip Thrust – 3 working sets 3 abs circuits


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DAY 3

SHOULDERS & CALVES Seated or Standing Barbell Military Press – Warm–up sets and 6 working sets Side Lateral Raise – 3 working sets Seated Rear Delt Raise – 3 working sets Leg Press Calf Raise – 3 sets of 8 to 10 reps Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps

DAY 4

ARMS & ABS Alternating Dumbbell Curl – Warm-up sets and 3 working sets Close-Grip Bench Press – Warm-up sets and 3 working sets Hammer Curl – 3 working set Triceps Pushdown – 3 working sets 3 abs circuits

DAY 5

LEGS & BUTT Barbell Squat – Warm–up sets and 3 working sets Barbell Front Squat – 3 working sets Barbell Lunge – 3 working sets Leg Press – 3 working sets Bulgarian Split Squat – 3 working sets


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4-DAY SPLIT DAY 1

CHEST & TRICEPS & CALVES Flat Barbell Bench Press – Warm-up sets and 3 working sets Incline Barbell Bench Press – 3 working sets Flat Dumbbell Bench Press – 3 working sets Close-Grip Bench Press – 3 working sets Standing Calf Raise – 3 sets of 4 to 6 reps Seated Calf Raise – 3 sets of 4 to 6 reps

DAY 2

BACK & BUTT & BICEPS & ABS Barbell Deadlift – Warm–up sets and 3 working sets Wide-Grip Pull-up – 3 working sets Barbell Row – 3 working sets Hammer Curl – 3 working sets Barbell or Dumbbell Hip Thrust – 3 working sets 3 abs circuits


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DAY 3

SHOULDERS & CALVES Seated or Standing Barbell Military Press – Warm–up sets and 6 working sets Side Lateral Raise – 3 working sets Seated Rear Delt Raise – 3 working sets Leg Press Calf Raise – 3 sets of 8 to 10 reps Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps

DAY 4

LEGS & BUTT & ABS Barbell Squat – Warm–up sets and 3 working sets Barbell Front Squat – 3 working sets Barbell Lunge – 3 working sets Leg Press – 3 working sets Bulgarian Split Squat – 3 working sets 3 abs circuits


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3-DAY SPLIT DAY 1

PUSH & BUTT & CALVES Flat Barbell Bench Press – Warm-up sets and 3 working sets Incline Barbell Bench Press – 3 working sets Seated or Standing Barbell Military Press – 3 working sets Side Lateral Raise – 3 working sets Barbell or Dumbbell Hip Thrust – 3 working sets Standing Calf Raise – 3 sets of 4 to 6 reps Seated Calf Raise – 3 sets of 4 to 6 reps

DAY 2

PULL & ABS Barbell Deadlift – Warm–up sets and 3 working sets Wide-Grip Pull-up – 3 working sets Barbell Row – 3 working sets Hammer Curl – 3 working sets 3 abs circuits


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DAY 3

LEGS & BUTT Barbell Squat – Warm–up sets and 3 working sets Barbell Front Squat – 3 working sets Barbell Lunge – 3 working sets Leg Press – 3 working sets Bulgarian Split Squat – 3 working sets


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CONGRATULATIONS! You’ve done it! Year one is in the books! While it will take more work to achieve your ultimate goal, you now know exactly how to get there and are in control, and that’s everything. So, this calls for a celebration! Make it something special! What’s next, you might be wondering? Well, you’ve now done every exercise I recommend in the book, and should have learned quite a bit about what your body does best with. You can use what you’ve learned to plan out your next 2 – 4 months of training (or longer, if you want!) or you can simply restart this challenge from the beginning. If you want to continue your health and fitness education, I highly recommend you read my book Beyond Bigger Leaner Stronger next. Yes, it’s more geared toward men, but there’s a lot you can apply too. Click here to learn more about Beyond Bigger Leaner Stronger


FINALLY! HOW TO GET LEAN AND MUSCULAR WITHOUT HATING YOUR “DIET” Did you like these recipes? How would you like 100+ more?

ham-Coated Tilapia, Salmon Burgers, Tuna Salad Stuffed Peppers, and more. Never and seafood—these recipes will have you singing praises for the sea! • 7 hearty, healthy pasta recipes like Asparagus & Goat Cheese Pasta, Chicken Cacciatore, Beef Lasagna, Chicken Fettuccine with Mushrooms, and more. Each of the pasta dishes are high in protein, making them great muscle-building treats.

Well, if you want to know how to build muscle and burn fat by eating healthy, delicious meals that are easy to cook and easy on your wallet, then you want to read the rest of • 14 awesome side dishes like Wasabi this book. Cranberry Quinoa Salad, Curry Potatoes Inside you’ll find 120 healthy, flavorful recipes specifically designed for athletes that want to build muscle or lose fat. Regardless of your fitness goals, this book has got you covered. Here’s a “sneak peek” of the recipes: • 14 fast, delicious breakfast recipes like Zucchini Frittata, French Muscle Toast, Sweet Potato Protein Pancakes, Breakfast Pita Wrap, Baked Raisin Oatmeal, and more. Whether you’re trying to burn fat or help you get there.

Potato Chips, Brown Rice Pilaf, and more. You’re going to love mixing and matching these side dishes with the entrees and discovering your favorite combinations! • 5 delectable desserts like Key Lime Pie, Peach Cobbler, Protein Milkshake, and more. These sugar-free desserts will satisfy your sweet tooth without the calorie overload! • And more! (I haven’t even mentioned the recipes for pork, salads, protein shakes, protein bars, and snacks…)

• 18 mouthwatering chicken & turkey dishes like Mike’s Mexican Meatloaf, Greek Pita Pizza, Pollo Fajitas, Pineapple Chicken, and more. Forget boring poultry dishes, even when cutting! • 14 tasty beef recipes like Korean BBQ Beef, Mike’s Muscle Burgers, Beef Stroganoff, Adobo Sirloin, and more. Enjoy beef like never before with these creative reciperfect for losing weight! Savory Soy and White Wine Halibut, Gra-

Click here to learn more about this book! 103

A NEW YOU IN ONE YEAR: THINNER, LEANER, AND STRONGER THAN EVER I hope you found this special report helpful and feel confident in how to make the most of your next year of training. You’re about to embark on an incredibly rewarding journey of completely transforming your body. Even if you’ve been training for some time but not as I teach in Thinner Leaner Stronger, you’ll be amazed at how much you can change your body in a mere twelve months. There’s more to making the most of year one than just looking better in a bikini. You’re going to prove to yourself that YOU are in charge of your body, not vice versa. You’re going to prove that you can shape your physique as you please, and you’ll be proud to see a lean, toned body staring back to you in the mirror, because it represents not just physical attractiveness, but unswerving dedication, perseverance, and toughness. My mission is to help you get to that moment. That’s what makes me most happy. As you work toward your goals, you’ll probably have questions or run into some difficulties. I’d like to be able to help you with these, so let’s connect up! I don’t charge for the help, of course, and I answer questions from readers every day.


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Here’s how we can connect: Like me on Facebook: www.facebook.com/muscleforlifefitness Follow me on Instagram: www.instagram.com/muscleforlifefitness Follow me on Twitter: www.twitter.com/muscleforlife Follow me on Pinterest: www.pinterest.com/mikebls Find me on YouTube: www.youtube.com/user/muscleforlifefitness Add me on LinkedIn: www.linkedin.com/pub/mike-matthews/72/5b3/325 Add me on G+: plus.google.com/+MikeMatthews/ And last but not least, you can always reach me on my website as well: http://www.muscleforlife.com. Good luck, I hope to hear from you, and do well!

Mike P.S. If you haven’t already, would you mind taking a moment to leave a review of Thinner Leaner Stronger? It doesn’t have to be long, and I’d really appreciate it! (You can leave a review at one or more of the following vendors.)


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Click here to leave a review on Amazon.com Click here to leave a review on Amazon.co.uk Click here to leave a review on Barnes & Noble Click here to leave a review on iBooks Click here to leave a review on Goodreads Click here to leave a review on Google Books

P.P.S Oh and if a buddy forwarded this report to you or you found it on the Internet and you haven’t read Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body yet, I highly recommend that you do as it explains a LOT more than what you find in this report.


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BOOKS BY

MICHAEL MATTHEWS The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy If you want to know how to forever escape the dreadful experience of “dieting” and learn how to cook nutritious, delicious meals that make building muscle and burning fat easy and enjoyable, then you need to read this book.



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Beyond Bigger Leaner Stronger: The Advanced Guide to Building Muscle, Staying Lean, and Getting Stronger If you want to know exactly how to make it through the “intermediate lifter” phase smoothly, with an incredible physique to show for it, and then continue to make gains and enjoy your training as an advanced lifter, then you want to read this book.


Muscle Myths: 50 Health & Fitness Mistakes You Don’t Know You’re Making If you’ve ever felt lost in the sea of contradictory training and diet advice out there and you just want to know once and for all what works and what doesn’t— what’s scientifically true and what’s false—when it comes to building muscle and getting ripped, then you need to read this book.

Click here to learn more about this book! www.muscleforlife.com

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Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body If you want to be muscular, lean, and strong as quickly as possible, without steroids, good genetics, or wasting ridiculous amounts of time in the gym, and money on supplements...then you want to read this book.


Cardio Sucks! The Simple Science of Burning Fat Fast and Getting in Shape If you’re short on time and sick of the same old boring cardio routine and want to kick your fat loss into high gear by working out less and...heaven forbid... actually have some fun...then you want to read this new book.



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Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body If you want to be toned, lean, and strong as quickly as possible without crash dieting, “good genetics,” or wasting ridiculous amounts of time in the gym and money on supplements...regardless of your age... then you want to read this book.


Awakening Your Inner Genius If you’d like to know what some of history’s greatest thinkers and achievers can teach you about awakening your inner genius and how to find, follow, and fulfill your journey to greatness, then you want to read this book today. (I’m using a pen name for this book as well as for a few other projects not related to health and fitness, but I thought you might enjoy it so I’m including it here.)



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The Know Your Bill of Rights Book Are you comfortable letting crooked politicians decide what your rights are? I’m not, which is why I wrote this book. It helps you easily reach a deep understanding of the Bill of Rights by walking you through the historical context needed to fully grasp the spirit and importance of key amendments.



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