Clay Matthews: The Predator

There’s this kid you know. A high school senior. Plays football hard, but he’s nothing special on the field. He’s around six feet in cleats, maybe tops out at 200 pounds after dinner, and he’s neither fast nor skilled enough to be anyone’s idea of a big-time, blue-chip prospect. In fact, he didn’t start a game until senior year, and although he holds down his position competently, it’s obvious he doesn’t have the size, speed, or strength necessary to get on the national college recruiting map.

You like the kid, though, and you’re trying to figure out a plan for him to play ball in college, but pragmatism keeps taking over. Kids like this have their parents pay for school. Kids like this don’t play on ESPN on Saturdays in the fall. What happens next, however, when the kid in question is William Clay Matthews III, the latest in an unbroken line of footballClay Matthews: The Predator royalty dating to the 1950s, is a declaration.

“I’m going to play football at USC.”

Yes, that USC. The University of Southern California was, in 2004, home to Reggie Bush, Matt Leinart, and dozens more future NFL players- a team that would win an eventually vacated national championship the year Matthews arrived armed only with a bad haircut and a dream. “I don’t even think Clay shaved at that point,” says New York Jets linebacker Joey Larocque, Matthews’ high school teammate and best friend since grammar school. “But I was like, ‘You do
your thing, and I’ll do mine, and hopefully
we’ll meet up in the end.’ But seriously,
who knew?”

Killer Combination

For Matthews, the 2010 NFC Defensive Player of the Year, making the NFL’s All-Pro team twice in two years as an outside linebacker for the Super Bowl champion Green Bay Packers was far from preordained. “I knew I wanted to play at USC from when I was a kid,” he says. “The rest is a product of just continuing to work hard and being recognized for playing hard.” Despite his conviction and family background, however-his father, uncle, and grandfather all played in the NFL,

and younger brother Casey is entering his rookie season with the Philadelphia Eagles- Matthews’ vision seemed a tad far-fetched to his friends in Agoura Hills, a dusty northern suburb of L.A.

“I told him to go for it,” says Charlie Wegher, who’s coached football at Agoura High for the past 18 years, “but, honestly, I didn’t think he’d get a chance to play much because USC doesn’t typically have those kinds of kids.”

Clay Matthews: The Predator

Depends on your definition of those kinds of kids. In Matthews’ unique case, it’s the late-blooming type whose genetics suddenly kick in one morning late in his college career, supplying him with an NFL-ready body to go along with the work ethic of a player accustomed to fighting tooth and nail for what scant playing time he could secure. When it happens, it’s football’s version of the perfect storm. An undersized, devoid-of-hype nobody walks on to one of the premier programs in the history of college football and spends four years scrapping for special-teams action. Then he physically matures and has the same skills as everyone else, or better ones, but he also has that walk-on’s motor that won’t stop running. Ever.

“My dad was a late bloomer, too,” says Matthews, “so I just kept working as hard as I could, getting stronger and faster, and I ended up growing.”

At 6’3″ and 255, Matthews’ massive frame is virtually unrecognizable when compared with the self-described “skinny kid” who refused garbage-time game action in 2004 to preserve his redshirt status. “You get these walk-on, blue-collar guys,” says Matthews’ off-season trainer, Ryan Capretta, a former NFL strength coach and owner of ProActive Sports Performance in Thousand Oaks, CA, “and what makes them is that effort level. They’re always going a hundred percent. Clay’s got that mentality, and now his genetics have taken over and it’s an amazing sight.”

The Claymaker Circuit

In addition to his Friday hill or stair runs and field work, Matthews performs two rigorous push-pull circuits per week under the supervision of trainer Ryan Capretta.

Suspended Disbelief

Clay Matthews: The Predator

Matthews didn’t start a single game at Agoura until his senior year, even though his father-Clay Matthews Jr., a threetime NFL All-Pro who spent nearly two decades with the Cleveland Browns and Atlanta Falcons-was the team’s defensive coordinator. He simply wasn’t ready, and he rarely saw the field.

“If you don’t have a junior season, you don’t get a lot of offers,” Wegher says. “Clay hadn’t developed into what he is now, so he didn’t get much attention, but when I asked him whether he wanted me to contact schools for him, he turned me down. There was no doubt in his mind where he wanted to go.”

Getting into USC wasn’t a problem for Matthews, a gifted student who’d always excelled academically. As predicted, however, playing time was nonexistent, except at the ends of blowout games, and he spent his freshman year on the scout team, the lowest rung of the collegiate football ladder. “That’s typically where walk-ons end up,” he says. “But I didn’t think like that. I always knew I was destined for way bigger things at USC.”

Matthews climbed steadily up the depth chart at linebacker and defensive end, backing up Houston Texans star Brian Cushing his junior year and sharing USC’s Special Teams Player of the Year award two years running. But even before his final college season, nothing was a given-not playing time, not a starting job, and certainly not an NFL career that’s off to as prodigious a start after two years as any in history.

Lambeau Leap

Ironically, despite his obvious limitations, Wegher says Matthews was better prepared for his future than any of his USC teammates. “Clay’s parents have done a terrifi c job of getting him ready for his career by keeping his head on straight,” he says. “And his dad and his uncle have totally prepared him for everything he’s going to deal with.”

Preparation is relative, however. His father, along with uncle Bruce Matthews-himself a Hall of Fame offensive lineman-could ready young Clay for the pressures of being a first-round draft choice and the psychological warfare of his first training camp. But you can’t coax NFL size or speed out of a kid when it’s just not there. Nature first has to take its course. And did it ever.

Matthews was the 26th player selected in the 2009 NFL draft, and the point could be argued that 25 teams made a serious mistake-but with only 10 career college starts going into the 2009 NFL combine, at which Matthews and Cushing dominated drills among linebackers, teams were seemingly put off by his lack of big-game experience. What nobody knew was that “The Claymaker” would hit the ground running, becoming the first Packers rookie named to the Pro Bowl since 1978.

“It wasn’t possible to have seen any of this coming,” says Larocque. “We were both little guys coming out, so for me to think he’d be one of the best players in the NFL wasn’t something I could foresee. We just knew that if we kept working, good things would happen.”

On The Incline

Capretta calls them “Road Trip Fridays,” mornings when he
takes his clients on group
training excursions to various scenic points in the greater Los Angeles area.

MATTHEWS BY THE NUMBERS

TEAM: GREEN BAY PACKERS
NUMBER: 52
POSITION: OUTSIDE LINEBACKER

PERSONAL INFORMATION

HEIGHT: 6’3″
WEIGHT: 255
BORN: MAY 14, 1986 LOS ANGELES

CAREER INFORMATION

COLLEGE: USC
NFL DRAFT: 2009 / ROUND 1 PICK 26
EXPERIENCE: 3RD SEASON
HIGH SCHOOL: AGOURA HS [AGOURA HILLS, CA]

CAREER STATS

GAMES: 31
TACKLES: 111
SACKS: 23
INT: 1
YDS: 62
TDS: 1
FF: 3

HIGHLIGHTS AND AWARDS

SUPER BOWL CHAMPION [XLV]
2x PRO BOWL SELECTION [2009, 2010]
1x FIRST TEAM ALL-PRO SELECTION [2010]
2x NFC DEFENSIVE PLAYER OF THE YEAR [2010]
BUTKUS AWARD [2010]

Sounds pleasant enough, only Capretta’s client list consists primarily of NFL A-listers like Matthews and New York Jets cornerback Antonio Cromartie, and his preferred destinations include spots like the sand dunes off the Pacific Coast Highway in Malibu and the 189-stair Santa Monica Steps-places where Capretta can readily unleash conditioning hell on his charges.

“The road trips are something new I’ve been doing with Clay and the rest of the group this year,” Capretta says. “We beat the crap out of them on Fridays, but that kind of intensity, running on an incline, has created a competitive environment that’s surprised even me.”

Clay Matthews: The Predator

What Capretta realized is that it’s not readily apparent how competitive professional football players are until their competitive outlet is taken away, which is precisely what happened this off-season, when the NFL’s league-wide labor dispute and subsequent lockout barred players from contact with their teams. Remove their mini-camps and organized team activities and the only thing NFL players have left is their workouts. And when they’re organized group-style, with a dozen antsy alpha males from different teams performing the same drills simultaneously, the way the group dynamic shakes out can be telling.

“We have a lot of different personalities in the group,” Capretta explains. “We’ve got veterans like Keith Bulluck and looser young guys like Taylor Mays, but Clay’s the big personality here. He grinds, he gets after it, and he calls people out and talks shit.”

Just as Matthews maintained his own wildly divergent ideas about where his football career was headed, he also differed with Capretta initially when it came to training. At USC during the Pete Carroll years, the Trojans tended toward the basics, relying heavily on Olympic lifting, squatting, and benching. “That’s what worked to get me stronger and to get me where I was by the time I left USC,” Matthews says, “so I wanted to just keep doing that to get ready for the NFL.”

Clay Matthews: The Predator

Capretta, accustomed to preparing veteran players for an NFL season’s potential six-month grind, had something else in mind. “Instead of doing a ton of volume and always going heavy,” he says, “we incorporated a lot more push-pull at a faster pace. Clay had never trained with machines before, and we do a lot of that. We varied things with him and came from some different angles instead of just doing six or eight sets of bench and squat.”

“I saw some good results with it my rookie year,” Matthews says, “and we’ve had a great relationship ever since.”

Year Three

For a kid from sun-baked Agoura Hills who spent fi ve years at USC, life in Green Bay, WI-especially when the days are short and the ground turns to titanium-is diametrically opposed to everything he grew up with. “You just have to forget how cold it is late in the season and do your job,” says Matthews of the Lambeau Field experience. “You just want to win and get it over with.”

Clay Matthews: The Predator

No longer a walk-on scrapper, he’s a card-carrying superstar and one of the league’s top commodities. In defiance of logic that had him pegged as a smallschool linebacker, Matthews roamed L.A. this off-season sporting a Super Bowl ring and a reputation as the most valuable member of a championship defense. And there’s much more to come.

“His star status is something he’s not really into,” Wegher says. “He’s not gonna big-time you. No matter what he’s doing or where he’s making an appearance, he always gets his work in because he knows what’s important. He hasn’t changed at all. He’s just a great, great kid.”


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Mario Lopez Is A Fitness Machine: Q&A With Super Mario!

For every Mario Lopez, there are 100 child and teen actors who never made it off the silver screen, never escaped the typecast of their first TV gig. So what made Lopez different? He took chances, did TV movies, exercise videos and reality shows. Through the downs, ups, Nips/Tucks, one constant held it together for Mario. He never lost that “wrestler’s body” that made him an adolescent star. He changed over the years, adapted roles. His body and career matured together.

With maturity comes confidence. Mario took a chance, leapt off the stage on onto the set. He hosted pageants and competitions, read teleprompters and got the hang of commentary. Now, as host of Extra! on E! he can work and live the Hollywood life through the lens of celebrity news. Constant fitness was once but an asset, a single trait to this actor. Now, his physique may be his great fame claim. He is a genuine fitness machine, with perfect muscle symmetry and grappler’s agility. Lopez’ pep and personality make him a fine actor/TV host, but for the last 25 years, it was his fitness which allowed him to become a star.

Mario Lopez Is A Fitness Machine: Q&A With Super Mario!

Frank Sepe:

Many celebrities have written books on fitness and nutrition, and in a lot of cases, they are very hard to take seriously. You get the feeling that they are just trying to make a fast buck.

That is not the case with you at all. You have always been consistently admired for your physique, and rightfully so! It seems like you are very passionate about living a healthy lifestyle. Who was it that inspired or put you on the path to this way of life?

Mario Lopez:

I have to thank my parents for making sure I was either outside playing or for putting me into sports as a kid. I wasn’t one to sit around watching TV, and I’m so thankful to my parents for always encouraging me
to be active.

Over the last 30 years, obesity rates have tripled for kids. As a future father, what types of healthy values will you teach your kids?

Just to have fun, use your imagination and be competitive. Seriously, I think one of the best parts of growing up was competing with other kids and having pick-up ball games outside.

My kids will be active in one way or another, but then from an eating standpoint, they’re going to learn the value of sensible portion sizes. Honestly, when you pair fun and active lifestyles with reasonable food choices, good things happen.

Millions of fans love you as super buff wrestler “AC Slater” on the hit TV series Saved by the Bell. But, truth be told, you actually did wrestle in high school. What kind of training fundamentals did you learn from wrestling, and do you still use some of that old school workout in your current routine? Wrestling definitely helped me form my foundation – a base – if you will. But I truly believe my wrestling days help me now in many ways, and not just from a physique standpoint; a kid learns what he’s made of when he’s down on the mat. To be honest, I’d say the intangibles are what I think about most when I remember my wrestling days.

You have been successful in a multitude of entertainment endeavors in your career,and through it all, you have always kept your body in top shape. You could probably come up with some legitimate excuses for not eating healthy or skipping a workout with the demands of your work schedule. So, what is it that inspires and drives you to want to keep taking your body to that next level when others are content to stay status quo?

You know, staying healthy is a top-of-mind thing for me. It’s woven into my DNA, I guess you could say. I just feel I’m at my best at work and at play when I’m taking care of myself physically. And I’m never satisfied, I think that helps. I always want to improve and get better. Whether I’m boxing, running or lifting weights, each day I look for a challenge and get after it.

I understand you have some serious boxing skills and that you have sparred against Golden Boy Oscar De La Hoya, James Toney and Shane Mosley. What did you learn from being in the ring with these guys? Do you think you could have been a good pro boxer? Did you taste some leather?

Well, I’ve had the pleasure of meeting and sparring with some really special fighters.And I think what I’ve learned most from being in the ring with legends is that I have a lot to learn, but that’s why I love sparring with people much better than me. It only helps me get better. As far as me being a pro boxer, who knows? All I know is that I love the sport.

KO! Mario has a ring-worthy physique.

Speaking of boxing, I know that you are an analyst for Top Rank promotions. If you don’t mind being put on the spot, who do you think would win in a Manny Pacquiao vs. Floyd Mayweather fight and why?

Well, I know both of them very well, and they’re probably the two best fighters out there. It’s a good question … Let’s just say it would be a great fight and if it happens, I’ll be ringside.

What type of music do you listen to when you work out?

I listen to all types of music, but I love 80′s, hip-hop and house music.

You are considered by many to have the perfect physique. When you hit the gym, are there any body parts you work out harder because you feel they need improvement, or are you more into athletic performance?

Sure, I do body-part-specific training each week, dedicating entire sessions to, say, chest and arms, or back, but I also like to mix it up and shock my system. So yes, from one day to the next, you might find me in the squat rack working legs or in the middle of the ring sparring or swimming laps in the pool.

You look better today, in your 30s, than you did in your 20s. How has your fitness regimen changed from the past?

I’d say it’s much more educated. About 5 years ago, I was introduced to fitness expert and author Jimmy Peña. Not only is Peña one of my best friends, he’s taught me so much about training and nutrition. Whenever I want to get “dialed in” for a photo shoot or specific role, Peña is my only call. As you know, he and I wrote Extra Lean together, and we’re so fortunate for the success and response it has received. And there’s more to come with Extra Lean, so be looking out for that.

What is your fitness philosophy?

It’s really kind of simple: Find something you love to do and fight to improve each day. If you love to play at it, you’ll work hard at it.

Can you give us a breakdown of how many days a week you train and what forms of exercise you do on those days?

I’d say I train 6 days a week. I have to force myself to rest; probably my biggest training mistake. And like I said, I do everything. If I’m not in the weight room, I’m either sparring or swimming or taking my dog, Julio, for a run.

You have a ot of fans out there wondering what the secret to your 6-pack is.

It’s really a combination of things. I do weighted abdominal moves, targeting the upper and lower abs as well as the obliques, but I also do high-rep bodyweight-type moves to fatigue. But truthfully, it all comes down to diet. Training will absolutely help develop a 6-pack, but if you’re not eating clean, nobody will ever see it.

How do you fuel up before a workout?

I like to have a complex (slow-digesting) carb like oatmeal or Ezekiel bread, and a quick-digesting protein like whey about 30 minutes before I train. I don’t like to be full or hungry during a training session, just satisfied.

What do you eat after you train?

After I train, I believe it’s critical to refuel, so I’ll hit another whey shake, but I’ll hit some faster-digesting carbs to replenish my system, like a sports drink or even white bread.

You have such a busy schedule, what is a typical day of eating for you like and what do you say to those people who claim they are too busy to eat healthy?

The key to eating healthy while accomplishing your goals on a busy schedule is to always have food at-the-ready. I suggest trying to prepare food the night before and keep it with you. If entire meals are tough to prepare and carry, make sure that you have two or three easy-to-eat snacks with you throughout the day.

You have a successful book titled Extra Lean: The Fat-Burning Plan That Changes the Way You Eat For Life – What is the most important message in that book?

Thanks, yes – so excited about Extra Lean. The great thing about Extra Lean is that it helps people realize the importance of eating all kinds of foods (proteins, carbs, fats), all throughout the day. The portion sizes I want people to eat are drastically different than how they typically eat nowadays, but overeating is a major problem facing our country. And since I’m such a big foodie, I’d rather cut portion sizes than remove taste – And you really can get lean while eating delicious food.

Would you mind sharing one of your favorite healthy recipes with us?

They’re all delicious, but you’ve got to try my fish tacos or even my chicken enchiladas. They’re so good.

Thank you for the interview, it was a pleasure speaking with you, and I would like to recommend for all of our readers to go out and get a copy of Mario’s new book, Extra Lean: The Fat-Burning Plan That Changes the Way You Eat For Life.

MarioLopez can be reached for personal appearance or opportunity requests.
Mike Esterman – Esterman@Mindspring.com or at www.esterman.com

Mario Lopez Is A Fitness Machine: Q&A With Super Mario!

About The Author

Shape your body with quality, results-oriented products that fulfill both your appetite and your body’s need for balanced meals.

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Train Like Tebow, Win Like Tebow: Your QB Delt Plan

Listen, I’m not so totally Tim-over-heels that I bought a No. 15 jersey before he even started a freakin’ NFL game, but yes, I’m a fan. You might even say that I’m into Tim… but you shouldn’t. Phrase it that way and I’ll punch you with all the power of a Tebow-thrown spiral-bomb.

Tim strikes me as a solid guy – a guy who is good for football. He is quarterbacking poignant newspaper headlines in the sports world, inspirational “touchdown” stories instead of arrest reports and strike updates. Charles Barkley was right when he said athletes shouldn’t be role models, but you have to admire someone like Tim Tebow, who is so well-known for his hard work.

There are questions about The Deacon of Denver’s arm strength and accuracy, but no one doubts the guy’s strength, athleticism or heart. Plus, the dude is built! If you don’t believe me, ask your girl. Any time the ball leaves Tebow’s left arm, you can bet her eyes aren’t following the ball downfield, but are fixed on his physique.

As a college football fan, I watched Tebow develop from a stud freshman at the University of Florida into arguably one of the best college footballers of all time. Year to year, he became noticeably faster, more powerful, durable and more muscular. This raises an important question: Is Tebow a genetic natural in the muscle-building game, or does he train for his body type without even knowing it?

Training for Your Type

The Answer: I believe it’s a combination of both. When you take a look at Tim, what’s the first area that you notice? For me, it is shoulders that look wide enough to land a 737. (Airports have reportedly asked Tim to sub as a runway.) Naturally-wide shoulders give the visual illusion of a bigger chest and more developed arms.

Maybe you aren’t as naturally tricked-out as Tebow. Maybe you weren’t gifted with wide shoulders that would make Atlas envious. Not to worry. All hope is not lost. Just like Tebow, you can look thicker than you really are with the shoulder specialization program I’m about to drop.

Why focus on delts? Most guys go to the gym and hammer their arms or chest. They rarely dedicate time to shaping their shoulders. You are about to give your delts the attention they deserve.

By alternating rep ranges during a 4-week training block, you can fully fatigue both your fast- and slow-twitch muscle fibers. This will ignite a major growth stimulus while preventing overtraining. By the end, you might not play like Tebow, but you’ll look like you can.

Here, then, is your playbook:

Thicker, Tebow-Like Shoulders In 4 Weeks


About The Author

Jimmy Smith is a certified strength and conditioning specialist (CSCS) and is routinely sought after to provide cutting edge, no b.s. advice…

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Growth Spurt: 30 Pounds Of Muscle In One Year.

The is what IFBB pro Lionel Beyeke packed onto his frame heading into the 2011 contest season; not a guy who never trained before, not a guy with no concept of nutrition, but a 225-pound pro. If he had room to grow, then you do, too, and we’ve got the plan for your next growth spurt.

This isn’t about some crazy new training technique, cutting-edge supplement or revolutionary diet. Those aren’t what Beyeke got when he called on leading industry trainer/nutritionist Hany Rambod. Instead, he got a prescription for hard work and the knowledge to grow.
And we’re going to share it with you.

Rambod takes you back to basics, and then teaches you how to change the program along the way because change is what will keep your body growing. We can’t promise you’ll put on 30 pounds every year, but if you learn this program, the results will be your first
growth spurt of many to come.

Dangerous Potential

Beyeke’s unrefined physique displayed genetic gifts and limitless potential when he placed sixth in his pro debut at the 2010 Phoenix Pro. With full, round muscle bellies and a flowing X frame, this guy had all the tools but just not enough lumber.

Beyeke realized he lacked the knowledge to reach his potential. As a resident of France, he had never been exposed to the training and nutrition resources that some people in the United States take for granted. All he needed was a solid plan, so the day after his sixth-place finish, he called on the best in the business: Hany Rambod, the man guiding the contest prep for guys like Jay Cutler and Phil Heath.

Rambod’s three-pronged attack focused on basic exercises, sound technique and consistent progress. He also formulated a diet that was sure to fuel Beyeke’s workouts without making him an overstuffed mess.

The result? Beyeke showed up at the 2011 New York Pro with 252 pounds of flowing muscle. He placed fourth there and qualified for the Mr. Olympia. A few weeks later, he placed second at the Toronto Pro and proved himself a future threat on any stage.

CURRENT STATS

BIRTHDATE
September 10, 1980
BIRTHPLACE
Cameroon
CURRENT RESIDENCE
Paris, France
HEIGHT
5’10″
WEIGHT
252 pounds (contest);
285 pounds (offseason)
CONTEST HIGHLIGHTS
2011 IFBB Toronto Pro, 2nd;
2011 IFBB New York Pro, 4th;
2009 Arnold Amateur, super-heavyweight, 2nd

Training

Guidelines

Most sets are 8-10 reps, the ideal range for muscle growth.

The first two sets of the first exercise for each bodypart are warm-ups. The last two are working sets. The first working set comprises 8-10 reps to failure, plus 2 forced reps. The last working set will include 8-10 reps to failure, 2 forced reps and 3-5 partial reps at the end.

Rest between sets will be 90.120 seconds, except for leg exercises, which can be a little higher.

Cardio is to be performed three or four times per week, 20-30 minutes per session, first thing in the morning. Use a stair-climber machine and maintain a heart rate of 135 beats per minute.

Rambod’s Rules

1. CHANGE IT UP Don’t let your body get used to anything. Every three to four weeks, change the exercises and the order in which they are done. Change the angles by using different hand/foot positions. Rest periods can also change; this is an often-overlooked training variable.

2. REST On at least two days per week, stay completely out of the gym. This means no lifting! And don’t neglect sleep – this is one of the most overlooked factors in muscle growth. Sleep equals time to grow.

3. GOALS Create mini goals. Don’t just expect to put on a ton of muscle in one year without checking yourself along the way. Set weight-gain goals every 2-4 weeks and evaluate the results. If you fall short, make an adjustment for the next goal. When you stop setting goals, you stop critical thinking and stop making gains.

4. MAINTAIN Every 8-10 weeks, take a couple of weeks to prevent a plateau. Don’t stop training, but back off a little and let your body recover. Stop trying to get stronger and don’t push sets to failure. After two weeks of maintaining your previous gains, go back to 110%. Reduce your calories during this back-off phase as well. This gives your body a break from digesting and utilizing all the food you need for growing.

5. FST-7 This is the advanced training technique I’ve used with all my athletes. It stands for fascia stretch training, and the seven refers to the

number of sets performed usually as the final exercise of a targeted bodypart. Basically, you train that bodypart heavy as you normally would on any given day, keeping the rep range at 8-12, but on the last exercise you perform the 7 sets to finish off that particular muscle, with minimal rest in between to get the best pump possible.

For example, at the end of your shoulder workout, you could do seven sets of laterals, resting 30 seconds between sets. The resulting pump is insane!

We don’t list FST-7 exercises in this program because it should be used as an intensity-boosting technique as needed, and not in every single workout.

Chest

Growth Spurt: 30 Pounds Of Muscle In One Year.

Tips

  1. Alternate the first exercise between dumbbells, barbells and machines. Use them all each workout, but change the order and angle.
  2. On all chest moves, you must arch your back, throw your chest high and keep your shoulders back. This takes the shoulders out of the movement.
  3. Low-rep flat-bench presses (fewer than eight reps) are a quick way to tear a pec.
  4. Use a full range of motion on all exercises. The only exceptions are intensity multipliers used on the last set. When you reach failure, push your muscles further with assisted negative reps or partials.
  5. Lean forward on dips to emphasize chest.

Legs

Growth Spurt: 30 Pounds Of Muscle In One Year.

Tips

  1. Change your stance on squats, hack squats and presses. This is like using a different handle on a cable for arms.

    1. Shoulder-width stance with toes forward for outer sweep
    2. Wide stance with toes out (sumo style) for inner quads
  2. Change your foot position on leg extensions to produce soreness (stimulation) in all areas of your quads.
    1. Toes in for outer quads
    2. Toes out for inner quads
  3. Change your total set count.
    1. High-intensity training (one or two warm-ups and one all-out set to failure)
    2. Volume training (one or two warm-ups and 2-4 working sets using reps ranging from 8-20)
  4. Stay away from single-rep sets and weights you can’t handle for at least 5-6 reps at the heaviest.
  5. A great alternate workout for hamstrings is the old 5 x 5 set/rep scheme with the stiff-leg deadlift. Using the same weight, do five sets of five reps, all to failure. Stiff legs are the only true compound movement for hamstrings.

Back

Tips

  1. Form, form, form. Always arch your back and throw your chest high. Rounding your back puts pressure on your lower erectors and leaves you prone to injury. Wear a belt on your heaviest sets.
  2. Pull with your elbows. Think of your arms as hooks; don’t squeeze and pull with your hands, squeeze from your back and drive your elbows down and back.
  3. Don’t worry about the weight. The back is very strong and it’s easy to have an ego trip, but hard to grow a great back. If the weight is too heavy you’ll be pulling with your arms and rounding your back.
  4. Pullups are the best exercise for back development. Use them in every workout. If you can get more than 10-12 reps for three sets, start adding weight (use a “dip belt”).
FST-7 MYTHS

  • It doesn’t have to be seven sets, so don’t be afraid to experiment. It could be five, nine or anything in between. It’s all about getting the maximum pump, so experiment until you find it.
  • Sevens don’t mean light training. You go as heavy as possible to hit failure at each set without breaking the proper form. Anyone can do seven light sets; the challenge is to do them with a weight that makes it hard!
  • The stretching part of the exercise (the top of a pulldown, the bottom of a leg extension, etc.) is not more important than the contraction. The squeeze or flex of the movement is the critical point. Contract hard on every rep to get the most blood flow.
  • It doesn’t have to be done at the end of a workout. Sometimes I have my athletes start a workout with what I call preloaded FST-7. A great bodypart for this technique is biceps and the pump is unreal. Pick a biceps exercise that really isolates the biceps and takes out any shoulder involvement, like a preacher curl. Perform seven sets of 10-12 reps, resting only 30 seconds between sets. Then continue on with your biceps workout.
  • Sevens don’t have to be done on machines – free weights, cables and Smith machines can be used just as effectively. I recommend machines to beginners for safety reasons. The machine puts you on a fixed plane of movement and you can’t get sloppy as you fatigue. If you decide to use free weights, you must pay extra attention to form.

Shoulders

Growth Spurt: 30 Pounds Of Muscle In One Year.

Tips

  1. Work the angles. There are three sides to the shoulder muscles and countless angles to hit them. Sit, stand, lean; barbell, dumbbell, machine; use them all.
  2. Start the workout with a press. Hit the big compound movement while you’re strongest.
  3. Don’t be afraid to work your rear delts near the beginning or middle of the workout. If you always do them at the end they will never grow!
  4. Warm up your shoulders, chest, triceps and rotator cuffs before training. The shoulders are vulnerable to injury.
  5. Try seated lateral raises to really isolate the side delts. This is my favorite move to build round shoulders!

Arms

Growth Spurt: 30 Pounds Of Muscle In One Year.

Tips

  1. Keep your shoulders back on all biceps curls; it’s very easy for your shoulders to take over and move the weight.
  2. For dumbbell curls, supinate your wrist as you curl up. Think about turning your pinky outward for maximum biceps stimulation.
  3. Don’t be afraid to mix up your arm training and throw a triceps movement in the middle of the biceps workout or vice versa. You can also occasionally try supersetting biceps and triceps.
  4. Triceps grow best from old-school movements like close-grip bench presses, lying extensions and cross-bench dips (with weight on your lap).
  5. Preloaded FST-7 (see the sidebar “FST-7 Myths” for an explanation of this technique) is designed for arm training. It makes for a great mind-muscle connection that will blow up your arms!

Calves & Abs

Growth Spurt: 30 Pounds Of Muscle In One Year.

Tips

  1. Calves are trained twice per week at the start of the workout: on Monday before chest and Friday before shoulders.
  2. Don’t train calves before your quad and hamstring workout. You might not realize it but calf training fatigues your legs.
  3. Train abs twice per week at the start of the workout: on Thursday before back and Saturday before arms.
  4. Use short rest periods for abs and train each set to failure.
  5. Change the order of exercises for both calves and abs.
    1. a. For abs, rotate exercises so the focus of the first exercise changes – sometimes start with upper abs, sometimes start with lower abs.
    2. b. For calves, rotate the fi rst exercise between standing (legs straight) and seated movements.

Nutrition

Even if your training is perfect, an incomplete diet will prevent any muscle gains. If you want to grow, you’ve got to eat, and the most important key to growth is a caloric surplus. The excess calories will fuel growth and provide the energy to train. Rambod breaks down the guidelines on how to eat and supplement for maximum size.

Growth Spurt: 30 Pounds Of Muscle In One Year.

Rambod’s Rules

  • BALANCE YOUR PROTEINS: Take in protein of all types from all sources – fast acting, slow acting, whey, casein, egg, fish and animal proteins (beef, chicken, turkey, etc.).
  • WHERE’S THE BEEF: Beef is great for offseason growth. In addition to the amino acids, you get tons of B vitamins, iron and testosterone-boosting fats.
  • JUNK IT UP: Don’t be afraid to eat some junk food once or twice per week. This boosts your metabolism and gives your body a different type of fuel. Stick to the “clean junk.” These are calorically dense, but not super greasy foods. Examples are pasta, burgers, steak, sweet potato fries and cheesecake.
  • BALANCE YOUR CARBS: If you want to grow, insulin spikes are your friends. You just have to time them correctly, like breakfast and postworkout. These are the times to have some fast-acting carbs that quickly replenish glycogen stores.

Beyeke’s Offseason Meal Plan

Meal 1 – 10 AM

Meal 2 – 1 PM

Meal 3 – 4 PM

Pre-Workout – 5:15 PM

Train – 6 PM

Post Workout – 7:30 PM


    Recovery Supplement

    2 scoops

    Should contain BCAAs, creatine, glutamine, and NO boosters.


  • Carb Supplement

    1 scoop

    Should contain Vitargo, Karbolyn dextrose, or maltodextrin.

Meal 4 – 8 PM

Meal 5 – 11 PM

Meal 6 – 1 AM

Totals

6,098 Calories
351 grams Protein
502 grams Carbs
283 grams Fat

Supplements

Training and diet will make up the most of your program, and if you nail them both the gains are sure to follow. But with all that effort, you’d be selling yourself short if you didn’t add in the proper supplementation. This final 10% will set you apart from the rest.

  1. Avoid stimulant-based products preworkout when you are trying to grow. Stimulants like caffeine restrict blood flow and kill your pump. They can also screw up your sleep pattern and ruin your appetite.

STAY LEAN

Rambod’s method to keep you lean is simple: take progress pictures every two weeks. When you compare your photos to the previous set, you’ll see what really changed. If you see more new fat than muscle, then it’s time to reduce the calories and add in some cardio. It’s hard to be objective in the mirror each day, so take pictures – they don’t lie!

  1. Branched-chain amino acids are great for building muscle. Try 5-10 grams of pure BCAAs three times per day: preworkout, postworkout and before bed.
  2. If you can’t get enough calories from food, then drink the rest. Weight-gaining shakes have a place, but don’t depend on them. Whole foods should always be the primary source of calories.
  3. Creatine should be part of any muscle-building plan. Five grams per day is perfect for cell volumization and a strength boost.
  4. A fast-acting carbohydrate drink postworkout will spike insulin and aid in nutrient transport. Your creatine and BCAAs will get to the muscles quicker to start building and repairing.


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Body Transformation: Sarah Benischeks Inspiration And Motivation

Transforming my body is always something I wanted to do. It wasn’t until after my first pregnancy and 60-lbs weight gain that I realized how badly I wanted it. I remember stumbling across an Oxygen magazine at the gym and thinking, “That’s it! That’s what I want to look like!”

So I figured since I was overweight, I needed to run to look like that. And so that’s what I did. I ran, and ran, and RAN. I got so good at running that my husband started having to work to keep up! He’s a Marine and runs all the time, so I was proud of that!

Although I was losing weight, I still didn’t have that firm “toned” look I wanted. I tried to cut calories to 1200; I tried the South Beach Diet; and for a short time I even tried the Atkins diet. Nothing gave me the results I wanted. And I was HUNGRY and MEAN, which wasn’t fair to my family. I knew if things didn’t change, I would never have their full support.

After my second pregnancy, I gained 70+ lbs. I knew I had to do something! I hired a well-known fitness trainer online to finally guide me to my dream body. Little did I know how popular and well known this trainer was, and shortly into my program I realized that I was just a number – a PayPal number.

I was heavy-lifting for an hour and doing 60-90 minutes of very intense steady state or HIIT cardio until I hit the point of nausea. I did those workouts 5 days a week, all on 1200-1300 calories. I began to HATE working out. And while I dropped weight, I still wasn’t seeing the muscle gains I wanted!

So after almost half a year of torturing myself, I GAVE UP. The lack of results, plus the tortuous routine and being hungry all the time just wasn’t worth it to me. After about a year feeling utterly defeated, I gained back 20 lbs. I decided I was finally, “Sick and tired of being sick and tired.”

I reasoned with myself that I didn’t care what it took I was going to do it this time! That’s when I found Allison Ethier through Facebook. I had never heard of her before, but she was actually in one of my Oxygen magazine issues! I had no idea of her unfathomable credentials as an IFBB champion. I had no idea about the level of her accomplishments or achievements. I simply thought, “If I could have just HALF of what she has, I would be thrilled!”

This would be me in a pink bikini. Are you motivated yet?

With my husband’s blessing (since he’s footing the bill) I hired Allison Ethier to train me online! What an honor! At first I was hesitant and worried that my experience might be similar to my firstt one. I’m proud to say Allison proved me wrong. She really made me feel as though she cared about my results. She would ask me how I was feeling pre and post workout, how my menu was working for me, and even how my family was adjusting to it all! We would make adjustments where necessary. I also had an open door of communication, which was invaluable.

Through Allison’s knowledge and obvious experience, she was able to guide me to the body of my dreams in 12 weeks. She did so exquisitely. I truly can’t say enough about her. She knows her stuff that’s for sure!

I found out about the Transformation Challenge through my good friend and NPC figure competitor Stephanie Toomey-Barber, who is a part of Team Optimum Nutrition and American Bodybuilding (ABB). Stephanie was a Marine here at Cherry Point, N.C. and I am blessed to have gotten to know her.

Stephanie also had gained weight during her first pregnancy and now competes at the NPC level! Knowing that both Allison and Stephanie were moms and fitness pros motivated me in a huge way! It made me believe that my goals could be a reality as well! Having a great body is one thing, but having a great body after birthing a HUMAN – now you have my full attention and respect!

Allison and I agreed that the 12 week challenge would be a great motivational tool to help me toward my goal. And it was! I can’t thank her enough for the professionalism, knowledge and support she gave me through this whole adventure. I must also thank God for giving me the strength to finish strong. I can do all things through Christ who strengthens me! And during that last week of training, I could use every bit of help I could get, especially during the HIIT sessions.

If I am to be completely honest in how I achieved my goals and what inspired me along the way, I MUST include the One who made it all possible in the first place. With that said, my prayer is that others could be inspired not only by what I have achieved but inspired by our loving Maker as well.

  1. Don’t train full throttle right at the start! You need to be able to slowly increase training and cardio in small increments to avoid plateaus!
  2. EAT CLEAN! (That means weekends too)
  3. Drink lots of water! If you are only 10% dehydrated it can make you 50% weaker!
  4. Expect people to pressure you to fail! “Come on! Just have some cake!” When this happens get on Bodybuilding.com for some instant support and people who understand what you are going through! We will remind you that you are not alone! Plan not to fail no matter what!
  5. Stop eating as a hobby! Eat to LIVE; don’t LIVE to eat!


Check out the original source here.

Body Transformation: Sara Benischeks Workout Program

I must give credit where credit is due! My trainer Allison Ethier created all my training regimens. She aimed my training at not only fat burning, but also building lean muscle. She had me lift moderate-to-heavy weights with rests in between each set.

Allison was very good at changing up my routine to keep my body guessing and to make it interesting as well. As the 12 weeks progressed, the training grew more rigorous to avoid hitting plateaus.

I began the challenge doing cardio 4 times a week, 2 steady state cardio days and 2 HIIT cardio days for 20 minutes! And I finished the transformation doing the cardio I posted above.

I was amazed at the endurance and physical fitness level my body adapted to. It was a lot of tough work, but also very rewarding.

Sarah takes a moment in the hallway to reflect on her newfound hotness.

Cardio:
Day 1 and Day 4: 30 minutes at steady state in the morning, 20 minutes in the evening
Day 2: 25 minutes of HIIT (high intensity interval training)
Day 5: 30 minutes of HIIT
Day 6: 20 minutes of steady state

Check out the original source here.

Gym Of The Month: Weik Fitness

Name of Gym: Weik Fitness
Names of Owners: Matt Weik, BS, CSCS, CPT, CSN
Address:

Private Residence in Wernersville, PA

Number Of Members: Varies
Square Feet: 1,500 sq ft
Website: www.mattweik.com
Email: mcwtrainer@aol.com
Hours of Operation: By appointment only
Number of Trainers on Staff: 1



1. How did the gym start and why did you decide to begin (or work within) the gym business.

Weik Fitness was created for the simple fact that people don’t always want to feel like they are being watched in the gym. Many people who feel they are overweight are very self-conscious about their looks and feel even though they are at the gym for a good reason (to lose weight), they feel that they are looked at differently. I wanted a place where clients can workout without monthly membership fees, without people surrounding them, without people hogging up machines, and without people bothering them with annoying cell phones. Ultimately a place where they can focus on fitness while blocking out all outside distractions.

Cellar, beware. Matt Weik’s preparing to raise the roof with heavy curls.

2. Can you give us a description on what went into opening your awesome establishment?

It wasn’t a hard decision or even any down-sides to opening. It was a matter of finding the equipment I wanted, ordering it and getting everything set up the way I wanted. There isn’t anything that can’t be done in the studio.

3. What makes your gym different?

Rather than a “judgment free” gym this is a “distraction free” gym. You want to be a hardcore powerlifter and throw some heavy weight around you may. You want to become the best athlete you can and train sport specific you may. You want to get lean for the summer or for a special occasion you may. You want to bulk up and put on some quality lean mass you may. There isn’t just one specific way to train in the gym and has everything anyone would need. Want to kick-box? There’s a bag. Want to work on footwork and get in a good cardio session? There’s an agility ladder. For a studio, you cannot beat everything here.

4. What sort of people do you attract into your gym?

Anyone and everyone. From soccer moms to the elderly looking to stay active. From student athletes to professional athletes. There’s no discrimination or people turned away. If you want to get in the best shape of your life and live a healthy lifestyle, my door is always open to talk and help.

Weik’s workouts go from pedal to metal in no time flat.

5. What inspires people to train at you facility?

People like training at Weik Fitness because it is more than just moving weights around and doing cardio. The people that train here learn something. There is no cookie cutter program or diet and people understand why they do certain things and what they should be looking for a feeling while exercising. This isn’t a place where reps are counted all session long and nothing else takes place. If people aren’t learning so they understand why they do certain things then they really have no reason to trust you or any trainer they work with.

A good trainer doesn’t string their clients along that they feel they have to stay with the trainer for the rest of their life. My goal is to help them get a better understanding so one day they won’t need me. I’ll always be there for support and guidance, but they wouldn’t necessarily need to work with me because they will know and understand what they need to do in order to reach a certain goal.

6. Do you have any top trainers and why are they so good?

Gym Of The Month: Weik Fitness

I (Matt Weik) am a certified personal trainer, certified strength and conditioning specialist, as well as a certified sports nutritionist. I have been training since 2002 and have worked with rehab patients, athletes, elderly, pregnant women, celebrities, and kids. I held a class that I created at a local school district to get the community involved in physical activity and exercise. Each session was held in a school fitness room where there were between 20-40 people each session that came to learn something new about health/fitness and to get in a workout created and customized by me. My background is in kinesiology.

7. What special services do you provide?

One-on-one personal training as well as group training. Athletes also have customized sport specific routines to fit their given sport.

8. Who are your most notable present and past members?

Unfortunately with client confidentiality I am not at liberty to give out names.

9. What was the hardest part about operating your gym?

There honestly isn’t a hard part to operating the gym. I love the interaction of clients with my business and know the clients appreciate the way I conduct business. From an operation standpoint just knowing when you turn the lights on that lives will be changed is all I need to keep pushing forward. I’ll keep doing what I’m doing until I can no longer complete my duties and continue changing lives.

10. What makes you competitive over the other gym chains?

No comparison as it’s like comparing apples to oranges. They all have monthly contracts/payments to use the gym. My gym you only pay when you train. The other gyms you never truly have a one-on-one experience because you have hundreds of members that can be using the gym at the same time. My gym is strictly one-on-one unless people ask to train as a group. Why pay a monthly fee to use the gym and then pay a trainer on top of that? You’re looking at hundreds of dollars a month to do so.

Why not cut out the gym membership and simply pay to train? I don’t have goofy initiation fees and all that garbage that there is really no reason to charge for. On top of that you don’t have a trainer that simply counts reps for you, you have a trainer who is focused on getting you in the best shape of your life in the quickest amount of time possible. You get a trainer that is focused on you. No distractions. Period.

For once, screams from the basement aren’t cause to dial 911. Someone’s just getting dialed in.

11. How have you been able to remain so successful and how do you hope to remain so?

I pride myself in the service I provide. I go above and beyond what is expected of a trainer and gym. My focus is on the client in front of me and getting them in the best shape of their life. I strive to not only have each client think of me as their trainer, but also as a friend. If you do not have a good relationship with your client, it makes for a bad environment.

Someone doesn’t want to train if they don’t feel comfortable around you and that they have your undivided attention. Each client gets 100% of my time and focus at the gym. There are no distractions and although each session will be grueling and intense, they are always fun. As long as I maintain the core values I have in place for myself and my gym, the sky is the limit for the future.

Do You Have A Great Gym?
Sign Up For Gym Of The Month!

If you know of another gym that stands out as supporting our sport and providing an atmosphere that encourages clients of all ability levels to reach their goals please send us an email at gymofthemonth@bodybuilding.com so that we can showcase the hard work our gym owners and managers do to provide us a great place to train.


About The Author

We will be announcing a new gym right here each month. Learn what gyms are out there and some of the things they do to make their gym work!

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The Wild Card Workout

You probably already think of training hard as a good time. Otherwise, you wouldn’t read this magazine. Still, doing the same exercises for predetermined sets and reps (3×10, 5×5, etc.), as you likely always have, can get a little old.

That’s why we’re shaking things up this month so that you can get stronger and burn fat for beach-ready abs with workouts that are a little less predictable and a lot more exciting.

Grab a deck of cards and get ready to play.

How It Works

Each session begins with a heavy strength exercise that you’ll add weight to every week. By the end of four weeks, you’ll likely break your previous records on these lifts and be at your absolute strongest. From there, you’ll pull out a deck of cards and perform exercises based on each suit. The suit will determine the type of exercise while the value of the card will determine your reps.

Shuffle the deck and deal yourself a workout one card at a time. It may seem unscientific, but it’s a fun way to jack up your metabolism and improve your conditioning.

Directions

FREQUENCY: Perform each workout (Day I, II, and III) once per week, resting at least a day between each session.

TIME NEEDED: 35 minutes

HOW TO DO IT: For the first exercise in each session, work up to your max weight as directed. For the remaining exercises, use a deck of cards. Each suit will represent a different exercise.

The exercises will change each workout (we’ve prescribed some here, but also included lists of options so you can challenge yourself accordingly-whichever moves you choose, stick with them for the month).

Hearts are ab moves, diamonds are pulls, spades represent pushing exercises, and clubs are always rope jumping.

The Wild Card Workout

Simply draw one card at a time and perform the exercise that corresponds with the suit for the number of reps on the card. Rest as little as necessary and continue until you’ve completed the deck. See the table below for the value of each card.

If you can’t perform an exercise for the specified reps, do as many as you can, rest, and repeat until you finish.

For example, if on Day I you draw a five of diamonds, you’ll do five assisted chinups. Next, you may draw a queen of hearts, and you’ll do 12 V-situps. For the clubs suit, you’ll perform rope jumping and multiply the value of the card by 10.

So if you draw a six of clubs, you’ll complete 60 turns of the rope.

The Wild Card Workout

Attach a weighted belt around your waist or hold a dumbbell between your feet. Hang from the bar with your hands outside shoulder width and palms facing away.

Perform several low-rep warm-up sets until you reach a load that’s about 85% of what you think you could get for one perfect rep.

(So if you think you can lift 45 pounds once, stop at between 35 and 40.)

Go a little heavier each week until you hit your absolute max on Week 4.

Attach a suspension apparatus to a chinup bar and adjust the handles so they’re at your sternum. Let your body hang directly beneath the handles and then pull yourself up (you can use your legs a bit to help you).

The Wild Card Workout

Lie on the floor with your hands at your sides. Brace your abs and simultaneously raise your torso off the floor while lifting your legs so that your body forms a V-shape in the top position.

The Wild Card Workout

Stand with your feet outside shoulder width, toes pointed slightly outward. Keep your upper back tight and shoulder blades pulled together. Bend your hips back and then your knees (push them outward as you go down) to lower your body as far as
you can.

Try to get your thighs at least parallel to the floor. Keep your posture as upright as possible and maintain the normal arch in your lower back.

Work up to a heavy single rep as you did in Day I and increase it each week.

Hold a kettlebell or dumbbell with one hand and take an athletic stance. Let the weight hang between your legs and then explosively extend your hips. Let the momentum help you swing the weight up.

The Wild Card Workout

Hang from a chinup bar and bend your hips and knees 90 degrees. Contract your abs and raise your knees up to your chest.

Stand with feet shoulder-width apart and squat down, touching your hands to the floor.

Explosively jump straight up, reaching your hands straight overhead.

The Wild Card Workout

Swing the rope backward over your head.

You’ll need to jump a little higher to clear it on each rep.

The Wild Card Workout

The Wild Card Workout

Grab the bar with a slightly wider-than-shoulder-width grip and hold it at shoulder level.

Squeeze your shoulder blades together and push your chest out. Press the bar overhead and shrug your shoulders in the top position. Work up to a heavy single rep and increase it each week as you progress.

Set up a suspension trainer, grab the handles, and hang underneath it with arms extended and knees bent 90 degrees.

Allow your shoulder blades to spread apart.

Pull your body up until your back is fully contracted.

The Wild Card Workout

Get into pushup position on the floor, bend your knees a bit, and stick your butt in the air.

Bend your elbows and lower your face and then your chest to the floor in an arcing motion.

Then push yourself back to the starting position.

The Wild Card Workout

Jump rope, alternating the jumping leg back and forth and raising your knees as high as you can (you’ll look like you’re running in place).

The Wild Card Workout

Hold a medicine ball with both hands and sit on the floor with your feet flat and your back at about 45 degrees to the floor.

Extend your arms out in front of you. Rotate your torso as far as you can in one direction, and then twist to the other side.


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Body Transformation: Andrew Clarks Cutting Regimen

Andrew combined whole foods with cutting-edge supplements during his cutting phase. Anavite from Gaspari Nutrition served as Andrew’s reliable multivitamin for eight weeks leading up to his competition, along with NOW 8 Billion Acidophilus for digestion and Bifidus NOW C-1000 for extra Vitamin C.

He even blended his own custom elixirs during his cutting phase, mixing shakes containing Labrada GlutaLean and Labrada BCAA Power before cardio sessions. Andrew attributes a great deal of muscle retention to his self-made recovery shakes.

Andrew recommends his Labrada mixture with low carb meal replacement shakes to coworkers and friends because he claims it made him bigger and stronger.

Nutrition:

Calories: 3,493
Fats: 114.5
Protein: 307
Carbs: 312.5

Meal 1:

    Oatmeal

    3/4 cup Calories: 94
    Fats: 1 Grams | Protein: 2 Grams | Carbs: 20 Grams


  • Egg Whites

    6 whites Calories: 69
    Fats: 0 Grams | Protein: 14 Grams | Carbs: 1 Grams


  • Chicken/Tilapia

    4 ounces Calories: 253
    Fats: 13 Grams | Protein: 30 Grams | Carbs: 2 Grams

Protein 46g | Carbs 23g | Fat 14g | Calories 416

Meal 2:

    Green Beans

    1 cup Calories: 66
    Fats: 0 Grams | Protein: 3 Grams | Carbs: 14 Grams


  • Tuna

    4 ounces Calories: 175
    Fats: 5 Grams | Protein: 31 Grams | Carbs: 0 Grams


  • Extra Virgin Olive Oil

    2 tbsp Calories: 240
    Fats: 28 Grams | Protein: 0 Grams | Carbs: 0 Grams

Protein 34g | Carbs 14g | Fat 33g | Calories 481

Meal 3:

    Spinach

    2 cups Calories: 14
    Fats: 0 Grams | Protein: 2 Grams | Carbs: 2 Grams


  • Labrada Carb Watchers Lean Body

    1 packet Calories: 240
    Fats: 4 Grams | Protein: 40 Grams | Carbs: 12 Grams


  • Fish Oil

    5 softgels Calories: 50
    Fats: 5 Grams | Protein: 0 Grams | Carbs: 0 Grams


  • Peanuts

    1 ounce Calories: 159
    Fats: 13 Grams | Protein: 7 Grams | Carbs: 5 Grams

Protein 49g | Carbs 19g | Fat 22g | Calories 463

Meal 4:

    Sweet Potatoes

    2 potatoes Calories: 257
    Fats: 1 Gram | Protein: 4 Grams | Carbs: 58 Grams


  • Gala Apple

    1 apple Calories: 91
    Fats: 0 Grams | Protein: 24 Grams | Carbs: 0 Grams


  • Chicken

    4 ounces Calories: 253
    Fats: 13 Grams | Protein: 30 Grams | Carbs: 2 Grams


  • Wheat Bread

    1 slice Calories: 73
    Fats: 1 Gram | Protein: 3 Grams | Carbs: 14 Grams


  • Sugar Free Jam

    1 tbsp Calories: 10
    Fats: 0 Grams | Protein: 0 Grams | Carbs: 5 Grams

Protein 37g | Carbs 103g | Fat 15g | Calories 684

Meal 5:

    Gaspari Nutrition MyoFusion

    1 1/2 scoops Calories: 220
    Fats: 4.5 Grams | Protein: 37.5 Grams | Carbs: 7.5 Grams


  • NOW Dextrose

    60 grams Calories: 225
    Fats: 0 Grams | Protein: 0 Grams | Carbs: 60 Grams

Protein 37.5g | Carbs 67.5g | Fat 4.5g | Calories 445

Meal 6:

    Gaspari Nutrition MyoFusion

    2 scoops Calories: 294
    Fats: 4.5 Grams | Protein: 37.5 Grams | Carbs: 7.5 Grams


  • Brown Rice

    1 cup Calories: 217
    Fats: 2 Grams | Protein: 5 Grams | Carbs: 45 Grams


  • Orange

    1 orange Calories: 71
    Fats: 0 Grams | Protein: 1 Gram | Carbs: 18 Grams

Protein 56g | Carbs 73g | Fat 8g | Calories 582

Meal 7:

    Shrimp

    4 ounces Calories: 174
    Fats: 6 Grams | Protein: 24 Grams | Carbs: 5 Grams


  • Whole Eggs

    3 eggs Calories: 166
    Fats: 12 Grams | Protein: 12 Grams | Carbs: 1 Gram


  • Hot Salsa

    1 tbsp Calories: 22
    Fats: 0 Grams | Protein: 0 Grams | Carbs: 5 Grams


  • Optimum Gold Standard 100% Casein

    1/2 scoop Calories: 60
    Fats: 0 Grams | Protein: 12 Grams | Carbs: 2 Grams

Protein 48g | Carbs 13g | Fat 18g | Calories 422

Training:

Supplementation:


Check out the original source here.

Body Transformation: Andrew Clarks Muscle Building Regimen

Andrew makes it his mission to push every muscle group to the max. He accomplished his goals by changing his workouts consistently and powering through grueling lifts.

Andrew chose a few different pre-workouts, occasionally to give him an energy burst, but primarily stuck with Gaspari Nutrition SuperPump Max.

Take advantage of Andrew’s hardcore muscle building program to add serious bulk and strength simultaneously.

Nutrition:

Calories: 3,737
Fats: 112
Protein: 389
Carbs: 330

Meal 1:

    Egg Whites

    4 whites Calories: 184
    Fats: 0 Grams | Protein: 10 Grams | Carbs: 1 Grams


  • Whole Eggs

    2 eggs Calories: 222
    Fats: 8 Grams | Protein: 8 Grams | Carbs: 1 Grams


  • Double Fiber Wheat Bread

    2 slices Calories: 260
    Fats: 4 Grams | Protein: 10 Grams | Carbs: 48 Grams


  • Smart Balance Spread

    1 tbsp Calories: 84
    Fats: 9 Grams | Protein: 20 Grams | Carbs: 0 Grams


  • Orange

    1 orange Calories: 71
    Fats: 0 Grams | Protein: 1 Grams | Carbs: 18 Grams

Protein 49g | Carbs 68g | Fat 21g | Calories 821

Meal 2:

    Whole Wheat Pasta

    1 1/2 cups Calories: 260
    Fats: 1 Grams | Protein: 11 Grams | Carbs: 56 Grams


  • Chicken

    4 ounces Calories: 253
    Fats: 13 Grams | Protein: 30 Grams | Carbs: 2 Grams


  • Smart Balance Spread

    2 tbsp Calories: 168
    Fats: 18 Grams | Protein: 40 Grams | Carbs: 0 Grams

Protein 81g | Carbs 58g | Fat 32g | Calories 681

Meal 3:

    Brown Rice

    1 cup Calories: 217
    Fats: 2 Grams | Protein: 5 Grams | Carbs: 45 Grams


  • Tuna

    4 ounces Calories: 175
    Fats: 5 Grams | Protein: 31 Grams | Carbs: 0 Grams


  • Smart Balance Spread

    2 tbsp Calories: 168
    Fats: 18 Grams | Protein: 40 Grams | Carbs: 0 Grams

Protein 76g | Carbs 45g | Fat 25g | Calories 560

Meal 4:

    Oatmeal

    1 cup Calories: 188
    Fats: 3 Grams | Protein: 4 Grams | Carbs: 29 Grams


  • Raisins

    1 ounce Calories: 85
    Fats: 0 Grams | Protein: 22 Grams | Carbs: 1 Grams


  • Tilapia Filet With Lemon Slice

    4 ounces Calories: 93
    Fats: 1 Grams | Protein: 21 Grams | Carbs: 0 Grams


  • Gaspari Nutrition MyoFusion

    1 scoop Calories: 147
    Fats: 3 Grams | Protein: 25 Grams | Carbs: 5 Grams

Protein 51g | Carbs 56g | Fat 7g | Calories 513

Meal 5:

Protein 38g | Carbs 60g | 5g | Calories 423

Meal 6:

Protein 50g | Carbs 10g | Fat 6g | Calories 294

Meal 7:

Protein 44g | Carbs 33g | 16g | Calories 445

Training:

Supplementation:


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