Look at who survived Week 1 and is facing Week 2. First, I congratulate you on a job well done, especially if you stuck to the program and pushed past your limit. You should have felt soreness and tightness… a new soreness and tightness. It should have been all out uncomfortable… and awesome. If you don’t feel the soreness I’m talking about, ask yourself, “Did I really lift my maximum? Did I really short-change myself? I want new and true muscle size, don’t I?”
This is a serious program. I, personally, construct it using every experience I have ever had in my career as a trainer and natural competitive pro bodybuilder… Even more, before I construct your each week’s program, I train through the program, myself. This is how I know what it will take and if you chose the Muscle Book Program, then you, obviously, feel that you have what it takes. Prove yourself right. That’s all that matters.
Let’s move on. Week 2.
The Muscle Book Nutrition Guide
As a reminder the plan laid out is based on a 200 pound male.
If you have a question just ask in the box below. I’m here to help!
Let’s begin. DAY 1.
Today’s Nutrition Plan:
MEAL 1: Breakfast
MEAL TOTAL: 520 cals/ 44.5g protein/ 59.75g carbs/ 5.5g fat
MEAL 2: Snack
MEAL TOTALS: 340 cals/ 25.5g protein/ 29g carbs/ 11g fat
MEAL 3: Lunch
MEAL TOTALS: 614 cals/ 44.9g protein/ 43.1g carb/ 24.25g fat
MEAL 4: Snack
MEAL TOTALS: 367 cals/ 40.5g protein/ 30g carbs/ 8 fat
MEAL 5: Dinner
MEAL TOTALS: 354.5 cals/ 45.3g protein/ 19.5g carb/ 13.5g fat
MEAL 6: Bedtime Snack
MEAL TOTALS: 285 cals/ 39.5g protein/ 7.5g carb/ 9.5g fat
DAILY TOTAL:
CALORIES: 2620.5
PROTEIN: 261g
CARBS: 197.85g
FAT: 74.25g
*NOTE: not included is post-training intake (whey protein, 1 scoop @ 140cals/ 21g protein/ 9g carb/ 2.5 fat). 60-70 minutes after consuming post workout protein, continue to next meal. After intense training, your growth hormones are producing at a high rate. Immediately feeding on carbs will slow the growthhormone process.
DAY 1: BACK AND CALVES
Last week, we started with deadlifts, post warm up. This week, your warm up will also be working sets. Again, YOU HAVE TO LIFT HEAVY or at least heavier than what you are used to. As stated last week, your success lives outside of your comfort zone. Here we go.
1) Chin Ups:
4 Sets
Reps to failure
2 minute rest period between sets
2) Bent-Over Barbell Rows (reverse grip):
4 Sets
14-8 reps 1.5-2 minute rest periods
3) Bent-Over Barbell Rows (Overhand Grip):
3 Sets
12-8 reps
1.5-2 minute rest periods
Ok. Now it’s time for some cable work. If your gym is equipped with plate loading machines that are similar to the following movements, then they can be and should be used as alternates.
4) Reverse Grip Lat Pulldowns (Cables):
5 Sets (heavy and increasing weight with each set)
16-8 reps
2 minute rest
5) Overhand Grip Lat Pulldowns (Cables):
5 Sets (heavy and increasing weight with each set)
14-6 reps
2 minute rest
6) Neutral Grip Seated Cable Rows:
6 Sets
16-6 reps
1-1.5 minute rest
**FINISHER: 3 sets of chin ups to failure, full stretch
CALVES
1) Leg Press Calf Extensions:
4 sets
25 reps (increasing weight)
40-60 seconds rest
2) Standing Calf Raise **If no Standing Calf Raise machine is available, double the rep count)
4 sets 25 (50) reps
40-60 second rest
Alright. So you survived DAY 1. Your lats should be good and tight and wide. Your lower back should be tight. Are you feeling it? If not, you didn’t go heavy enough. Be smart about the weight you lift, but don’t be scared. You’re here to dominate.
Today’s Nutrition Plan:
MEAL 1: Breakfast
MEAL TOTAL: 520 cals/ 44.5g protein/ 59.75g carbs/ 5.5g fat
MEAL 2: Snack
MEAL TOTALS: 340 cals/ 25.5g protein/ 29g carbs/ 11g fat
MEAL 3: Lunch
MEAL TOTALS: 614 cals/ 44.9g protein/ 43.1g carb/ 24.25g fat
MEAL 4: Snack
MEAL TOTALS: 367 cals/ 40.5g protein/ 30g carbs/ 8 fat
MEAL 5: Dinner
MEAL TOTALS: 354.5 cals/ 45.3g protein/ 19.5g carb/ 13.5g fat
MEAL 6: Bedtime Snack
MEAL TOTALS: 285 cals/ 39.5g protein/ 7.5g carb/ 9.5g fat
DAILY TOTAL:
CALORIES: 2620.5
PROTEIN: 261g
CARBS: 197.85g
FAT: 74.25g
*NOTE: not included is post-training intake (whey protein, 1 scoop @ 140cals/ 21g protein/ 9g carb/ 2.5 fat). 60-70 minutes after consuming post workout protein, continue to next meal. After intense training, your growth hormones are producing at a high rate. Immediately feeding on carbs will slow the growthhormone process.
DAY 2: CHEST AND ABS
1) FLAT BENCH BARBELL CHEST PRESS: “I want you to find out what your one rep max is today. Later on in the program, you will need this info. Be sure to practice precise form and use a spotter when needed. Trust me, pride means nothing if you find yourself trapped under a barbell. no ego lifting. Just smart lifting.”
5 sets
12-1 rep
2 minute rest
2) INCLINE BENCH BARBELL CHEST PRESS:
5 sets
12-1 rep
2 minute rest
3) FLAT BENCH DUMBBELL FLY: “We will be using the Dropset method for this one. Begin the first set with a heavy that you can rep for 10 with a struggle, then drop 5-10lbs and continue with 10 more reps. Continue until you get to 3-4 drops. This is the equivalent to ONE SET.
4 DROPSETS
10 reps per drop
2 minute rest
4) LOW-PULLEY CABLE CROSSOVER superset with BODYWEIGHT DIPS
Cable Crossovers – 14-10 reps
Dips – rep to failure
5 sets
1.5 minutes rest
5) *FINISHER – PUSH UPS
3 sets
20 reps (finish your sets!)
ABS
1) ROPE CABLE CRUNCHES:
5 sets
25 reps
30 second rest
2) LAYING LEG RAISES:
5 sets
20 reps
30 second rest
Here’s the nutrition plan for today:
MEAL 1: Breakfast
MEAL TOTAL: 585 cals/ 46g protein/ 64.25g carbs/ 10g fat
MEAL 2: Snack
MEAL TOTALS: 455 cals/ 29g protein/ 32g carbs/ 19g fat
MEAL 3: Lunch
MEAL TOTALS: 552 cals/ 46.9g protein/ 37.1g carb/ 24.25g fat
MEAL 4: Snack
MEAL TOTALS: 314 cals/ 26g protein/ 38g carbs/ 6.5 fat
MEAL 5: Dinner
MEAL TOTALS: 343 cals/ 34g protein/ 31.5g carb/ 9.5g fat
MEAL 6: Bedtime Snack
MEAL TOTALS: 228 cals/ 28.5g protein/ 6g carb/ 8 fat
*NOTE: Not included is post-training intake (whey protein, 1 scoop @ 140cals/ 21g protein/ 9g carb/ 2.5 fat). 60-70 minutes after consuming post workout protein, continue to next meal. After intense training, your growth hormones are producing at a high rate. Immediately feeding on carbs will slow the growth hormone process.
DAILY TOTALS:
Calories: 2,617
Protein: 231.4 grams
Carbs: 217.9
Fat: 79.75
REST – NO TRAINING
Today, you will take a rest from lifting. Instead your only task will be 30-40 minutes of steady state cardio. This can be done in the gym on a treadmill or an upright bike. Steady state means you will perform at a regular pace. Nothing too explosive. Nothing too strenuous. This rest day will also be a good time to finish up some meal prepping. Be sure to get your dosage of STACKED BCAAs, GERMAN CREATINE and MASS FX BLACK even on the rest days.
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Here’s the nutrition plan for today:
MEAL 1: BREAKFAST
MEAL TOTALS: 432 cals/ 33g protein/ 55g carb/ 6 fat
MEAL 2: Snack
MEAL TOTALS: 462 calories/ 38g protein/ 44.5g carb/ 16.6g fat
MEAL 3: LUNCH
MEAL TOTALS: 277 calories/ 31.6g protein/ 16.6g carb/ 9g fat
MEAL 4: Snack
MEAL TOTALS: 555 calories/ 33g protein/ 64g carb/ 17g fat
MEAL 5: DINNER
MEAL TOTALS: 367 cals/ 40.5g protein/ 30g carbs/ 8 fat
MEAL 6: Bedtime Snack
MEAL TOTALS: 222 calories/ 29.5g protein/ 5g carb/ 8g fat
*NOTE: Not included is post-training intake (whey protein, 1 scoop @ 140cals/ 21g protein/ 9g carb/ 2.5 fat). 60-70 minutes after consuming post workout protein, continue to next meal. After intense training, your growth hormones are producing at a high rate. Immediately feeding on carbs will slow the growth hormone process.
DAILY TOTALS:
Calories: 2455
Protein: 226g
Carb: 224.1g
Fat: 64.6g
DAY 4: LEGS
1) BARBELL FRONT SQUATS:
5 sets
12-2 reps
3+ minutes rest
2) BARBELL BACK SQUATS:
5 sets
12-2 reps
3+ minutes rest
3) DUMBBELL STIFF-LEGGED DEADLIFTS:
5 sets
14-10 reps
1-1.5 minute rest
4) STANDING HAMSTRING CURL:
5 sets
14-8 reps
1-1.5 minute rest
5) LAYING LEG PRESS:
5 sets
14-6 reps
2 minute rest
6) SINGLE LEG EXTENSION:
4 sets (each leg)
14-8 reps
**Rest period should be the time in which the other leg is working and weight increase.
7) WALKING LUNGES WITH DUMBBELLS:
4 sets
24 paces total per set
2-3 minute rest
Here’s the nutrition plan for today:
MEAL 1: BREAKFAST
MEAL TOTALS: 432 cals/ 33g protein/ 55g carb/ 6 fat
MEAL 2: Snack
MEAL TOTALS: 462 calories/ 38g protein/ 44.5g carb/ 16.6g fat
MEAL 3: LUNCH
MEAL TOTALS: 277 calories/ 31.6g protein/ 16.6g carb/ 9g fat
MEAL 4: Snack
MEAL TOTALS: 555 calories/ 33g protein/ 64g carb/ 17g fat
MEAL 5: DINNER
MEAL TOTALS: 367 cals/ 40.5g protein/ 30g carbs/ 8 fat
MEAL 6: Bedtime Snack
MEAL TOTALS: 222 calories/ 29.5g protein/ 5g carb/ 8g fat
*NOTE: Not included is post-training intake (whey protein, 1 scoop @ 140cals/ 21g protein/ 9g carb/ 2.5 fat). 60-70 minutes after consuming post workout protein, continue to next meal. After intense training, your growth hormones are producing at a high rate. Immediately feeding on carbs will slow the growth hormone process.
DAILY TOTALS:
Calories: 2455
Protein: 226g
Carb: 224.1g
Fat: 64.6g
DAY 5: DELTS AND TRAPS
1) SEATED OVERHEAD DUMBBELL SHOULDER PRESS:
5 sets + 1 drop set
16-6 reps/ 4 drops x 10 reps
1.5 minute rest
2) SEATED DUMBBELL SIDE RAISES:
4 sets + 1 drop set
12-6 reps/ 4 drops x 6 reps
1-1.5 minute rest
3) SEATED ALTERNATING DUMBBELL FRONT RAISES:
4 sets +1 drop set
12-6 reps/ 4 drops x 6 reps
1-1.5 minute rests
4) SEATED BENT OVER DUMBBELL FLYS:
5 sets
14-8 reps
1 minute rest
5) SEATED DUMBBELL SHRUGS:
5 sets
25-20 reps
45-60 second rest
6) WIDE GRIP BARBELL UPRIGHT ROWS:
4 sets
20-14 reps
45-60 second rest
“Include 30-40 minutes of steady state cardio using an upright bike, jumping rope or a treadmill walk.
Here’s the nutrition plan for today:
MEAL 1: BREAKFAST
MEAL TOTALS: 432 cals/ 33g protein/ 55g carb/ 6 fat
MEAL 2: Snack
MEAL TOTALS: 462 calories/ 38g protein/ 44.5g carb/ 16.6g fat
MEAL 3: LUNCH
MEAL TOTALS: 277 calories/ 31.6g protein/ 16.6g carb/ 9g fat
MEAL 4: Snack
MEAL TOTALS: 555 calories/ 33g protein/ 64g carb/ 17g fat
MEAL 5: DINNER
MEAL TOTALS: 367 cals/ 40.5g protein/ 30g carbs/ 8 fat
MEAL 6: Bedtime Snack
MEAL TOTALS: 222 calories/ 29.5g protein/ 5g carb/ 8g fat
*NOTE: Not included is post-training intake (whey protein, 1 scoop @ 140cals/ 21g protein/ 9g carb/ 2.5 fat). 60-70 minutes after consuming post workout protein, continue to next meal. After intense training, your growth hormones are producing at a high rate. Immediately feeding on carbs will slow the growth hormone process.
DAILY TOTALS:
Calories: 2455
Protein: 226g
Carb: 224.1g
Fat: 64.6g
DAY 6: “REST” – 30-40 minutes steady state cardio
Alright, final day of week 2, let’s get it!
Here’s the nutrition plan for today:
MEAL 1: BREAKFAST
MEAL TOTALS: 432 cals/ 33g protein/ 55g carb/ 6 fat
MEAL 2: Snack
MEAL TOTALS: 462 calories/ 38g protein/ 44.5g carb/ 16.6g fat
MEAL 3: LUNCH
MEAL TOTALS: 277 calories/ 31.6g protein/ 16.6g carb/ 9g fat
MEAL 4: Snack
MEAL TOTALS: 555 calories/ 33g protein/ 64g carb/ 17g fat
MEAL 5: DINNER
MEAL TOTALS: 367 cals/ 40.5g protein/ 30g carbs/ 8 fat
MEAL 6: Bedtime Snack
MEAL TOTALS: 222 calories/ 29.5g protein/ 5g carb/ 8g fat
*NOTE: Not included is post-training intake (whey protein, 1 scoop @ 140cals/ 21g protein/ 9g carb/ 2.5 fat). 60-70 minutes after consuming post workout protein, continue to next meal. After intense training, your growth hormones are producing at a high rate. Immediately feeding on carbs will slow the growth hormone process.
DAILY TOTALS:
Calories: 2455
Protein: 226g
Carb: 224.1g
Fat: 64.6g
DAY 7: ARMS/CALVES/ABS:
1) 21 METHOD w/ BARBELL (do 7 partial curls with 7 top half curls, then 7 bottom half curls, then finish with 7 full curls)
4 sets
21 reps
1-1.5 minute rest
2) SEATED ALTERNATING DUMBBELL CURLS:
4 sets
12-6 reps
1-1.5 minute rest
3) SPIDER CURLS (using EZ Curl Bar):
5 sets
14-4 reps
1-1.5 minute rest
4) High Pulley Cable Bicep Curls:
4 sets
12-8 reps
1 minute rest
5) Rope Hammer Curls:
4 sets
14-8 reps
1 minute rest
TRICEPS:
1) INCLINE BENCH SKULLCRUSHER:
4 sets
16-8 reps
1 minute rest
2) DIPS:
4 sets
20-15 reps
1 minute rest
3) CABLE ROPE OVERHEAD TRICEP EXTENSION:
4 sets
16-10 reps
1 minute rest
4) STRAIGHT BAR PRESSDOWN:
4 sets
16-10 reps
1 minute rest
5) SINGLE ARM TRICEP PRESSDOWN:
4 sets
16-10 reps
1 minute rest
ABS:
1) AB ROLLER:
3 sets
20 rolls
1 minute rest
2) DECLINE REVERSE CRUNCH:
3 sets
20 reps
1 minute rest
3) FLOOR OBLIQUE CRUNCHES:
3 sets
20 reps each side
1 minute rest
CALVES:
1) SEATED CALF RAISE:
3 sets
25 reps
1.5 minute rest
2) STANDING BODYWEIGHT CALF RAISE:
3 sets
30 reps
30 second rest
So, this week we ended it with a workout, BUT that workout included arms so you can’t be upset. Set that alarm clock for the a.m. we’ve got things to do, and gains to make. #mbnation #lightsout
Finally! A GREAT tasting, easy to mix BCAA formula for growth and recovery.
About Your Trainer
Cavino Johnson – Muscle Book Trainer
A decade into the sport of natural bodybuilding, Cavino has won many competitions and currently holds a pro card. He also has personal training, group fitness and sports nutrition certifications that allows him to own his own private training service.