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Muscle Book: Mar 03 2014

Well, well, well… Here we are wrapping up a month of some intense training!!  I’m excited about this, as by now, you should be seeing and FEELING the new muscle growing!!  How does it feel?  I’m proud of you!!  Let’s keep it going.

This week, we return to some basic movements, reps and set schemes.  This week, we test your strength progress.  This week, I want you to go for new personal bests in several lifts!!  That’s what the Muscle Book is all about.  New muscle.  New strength.  Let’s put it to the test!! 

Be sure to have a good spotter for these lifts.  Remember, safety and tight form is extremely important.  I know you’re ready.  Let’s do this.

 

Oh, one more thing… You will notice that I have added an actual recipe to your nutrition plan.  So be sure to be on the lookout for it.  Prep your meals in advance so that it makes it easier to stay on plan.  Preparation is key.  As the weeks go on, I will integrate some delicious recipes to your meal plans.  

 

 

Let’s begin. DAY 1 – BIG BACK TRAINING

 

 

MEAL 1: BREAKFAST

 

1/2 scoop of whey protein

 

4 whole eggs

 

1 medium green apple

 

1/2 cup old fashioned oats

 

CALORIES:  611

PROTEIN:  39.5 grams

 

CARBS:  52.5 grams

FAT:  24.25 grams


 

 MEAL 2:  SNACK

 

1/2 scoop whey protein

 

8oz fat free, plain Greek yogurt

 

1 medium banana

 

CALORIES:  308

PROTEIN:  35.8 grams

CARBS:  40.5 grams

FAT:  1.75 grams


 

MEAL 3: LUNCH

4oz leanest cut beef steak

 

1 cup brown Basmati rice 

 

1 cup steamed broccoli flowerets 

 

CALORIES:  582

PROTEIN: 40 grams

CARBS:  52 grams

FAT:  8 grams


 

MEAL 4: SNACK

2 scoops whey protein

 

1 medium green apple

 

CALORIES:  280

PROTEIN:  42 grams

CARBS:  39 grams

FAT:  5 grams


 

MEAL 5: DINNER

6oz Wild Atlantic Salmon

 

1/2 cup Brown Basmati Rice

 

2 cups steamed veggies (ex. broccoli)

 

CALORIES:  426

PROTEIN:  40.5 grams

CARBS:  36.5 grams

FAT:  13.55 grams

 

 

 

MEAL 6: BEDTIME SNACK

 

1 cup fat free cottage cheese

 

1 tbsp natural peanut butter

 

CALORIES:  265

 

PROTEIN:  33.5 grams

 

CARBS:  13 grams

FAT:  8 grams


 

DAILY TOTALS:

CALORIES:  2,474

PROTEIN:  240 grams

CARBS:  233.5 grams

FAT:  59.55 grams

 

 *Not factored into macros, is post training protein, assuming CALORIES: 140, PROTEIN: 21, CARBS: 9, FAT: 2.5. FINAL TOTALS:

 

CALORIES:  2612

 

PROTEIN:  261 grams

 

CARB:  242.5 grams

 

FAT:  62 grams

 

 

LET’S LIFT!!

**WARM UP: 3 sets of pull ups 10 reps  (wide, neutral underhand grips, 1 set each)


 BARBELL DEADLIFTS

SET          REPS

  1                 6

  2                 4

  3                 2

  4                 2

* 5                 1  *(PR REP)

 


BENT OVER ONE ARM DB ROW

SET          REPS

   1               10

   2                 8

   3                 6

 * 4                 4  *(PR REPS)

 

“With the next exercises, I want you to really pull heavy weight.  IFYOUR REPS ARE EASY, THEN YOU”RE NOT LIFTING!”

WIDE GRIP CABLE LAT PULLDOWNS

SET          REPS

 

  1                14

  2                10

  3                  8

 

UNDERHAND GRIP CABLE LAT PULLDOWNS

SET          REPS

 

  1                14

  2                12

  3                10

 

SEATED NEUTRAL GRIP CABLE ROWS

SET          REPS

  1                14

  2                10

  3                  8

  4                  6

 

DUMBBELL PULLOVERS

SET          REPS

 1-3              20

DAY 2:

 

MEAL 1: BREAKFAST

1/2 scoop of whey protein

4 whole eggs

1 medium green apple

3/4 cup old fashioned oats

2 tbsp Flax Mill

CALORIES:  746

PROTEIN:  45 grams

CARBS:  70 grams

FAT:  30.25 grams


 MEAL 2:  SNACK

1/2 scoop whey protein

8oz fat free, plain Greek yogurt

1 medium green apple or small orange

CALORIES:  298

PROTEIN:  35.8 grams

CARBS:  37.5 grams

FAT:  1.75 grams


MEAL 3: LUNCH

5oz grilled, boneless, skinless chicken breast

1 cup brown Basmati rice 

1 cup steamed broccoli flowerets 

CALORIES:  554

PROTEIN: 40.5 grams

CARBS:  52 grams

FAT:  4.5 grams


MEAL 4: SNACK

1 1/2 scoops whey protein

1 medium green apple

CALORIES:  210

PROTEIN:  32.5 grams

CARBS:  35.5 grams

FAT:  4.25 grams


MEAL 5: DINNER

6oz Wild Atlantic Salmon

1/2 cup Brown Basmati Rice

2 cups steamed veggies (ex. broccoli)

CALORIES:  362

PROTEIN:  35.5 grams

CARBS:  43 grams

FAT:  5.4 grams

 

MEAL 6: BEDTIME SNACK

1 cup fat free cottage cheese

1 tbsp natural peanut butter

CALORIES:  154

PROTEIN:  36.5 grams

CARBS:  5 grams

FAT:  8 grams


DAILY TOTALS:

CALORIES:  2,324

PROTEIN:  226 grams

CARBS:  243 grams

FAT:  54.15 grams

 *Not factored into macros, is post training protein, assuming CALORIES: 140, PROTEIN: 21, CARBS: 9, FAT: 2.5. FINAL TOTALS:

FINAL DAILY TOTAL (with post ingestion):

CALS: 2464/ PRO: 247g/ 252g/ FAT: 57g

 

DAY 2 – CHEST TRAINING

*warm-up the rotator cuffs for a few minutes.

 

FLAT BENCH BARBELL CHEST PRESS

SET          REPS

  *1               20  (warm up set)

   2                12

   3                 8

   4                 4

   5                 1  (PR SET)

 

INCLINE BENCH DUMBBELL CHEST PRESS

SET          REPS

  1                14

  2                10

  3                 6

  4                 3

  5                 2  (PR SET)

 

SMITH MACHINE DECLINE CHEST PRESS

SET          REPS

  1                12

  2                 8

  3                 4

  4                 1

 

WEIGHTED DIPS

SET          REPS

  1                20

  2                15

  3                10

 

FLAT BENCH DUMBBELL CHEST FLYS

SET          REPS

  1                 6

  2                10

  3                *to failure

 

HIGH PULLEY CABLE CROSSOVER

SET          REPS

  3 sets to tfailure

 

Here’s the nutrition plan for today:

DAY 3:

MEAL 1:

1 scoop whey

2 slices Ezekiel Cinnamon Raisin Bread

2 whole eggs

2 slices turkey bacon

1 medium banana

CALORIES:  623

PROTEIN:  46 grams

CARBS:  72.75 grams

FAT:  19 grams

 

MEAL 2:

8oz Fat Free, Plain Greek yogurt

½ scoop whey

1 medium green apple or small orange

1 tbsp natural peanut butter

CALORIES:  403

PROTEIN:  38 grams

CARBS:  37.5 grams

FAT:  9.25 grams

 

MEAL 3:

6oz lean 95/5 ground beef burger patty

1 medium sweet potato (5”-7”)

1 cup steamed veggies (ex. Broccoli)

CALORIES:  548

PROTEIN:  44 grams

CARBS:  44.5 grams

FAT:  22.75 grams

 

MEAL 4:

1 scoop whey

1 medium green apple

CALORIES:  235

PROTEIN:  21 grams

CARBS: 30 grams

FAT:  2.5 grams

 

MEAL 5:

4oz skinless, boneless chicken breast

½ cup Jasmine Brown Rice

2 cups steamed veggies

CALORIES:  394.5

PROTEIN:  40.5 grams

CARBS:  46.25 grams

FAT:  4 grams

 

MEAL 6:

1 scoop casein protein

1 tbsp natural peanut butter

CALORIES:  225

PROTEIN:  26.25 grams

CARBS:  6 grams

FAT:  9 grams

 

DAILY TOTALS:

CALORIES:  2428.5

PROTEIN:  215.75 grams

CARBS:  237 grams

FAT:  66.50 grams

*Not factored into macros, is post training protein (2 SCOOPS WHEY), assuming CALORIES: 280, PROTEIN: 42, CARBS: 18, FAT: 5   FINAL TOTALS:

FINAL DAILY TOTAL (with post ingestion):

CALS: 2708/ PRO: 258g/ 255g/ FAT: 71.5g

 

DAY 3 – LEGS DAY

*warm up 12-15 minutes on treadmill, then 2 sets of leg extensions for 20 reps

BARBELL BACK SQUATS

SET          REPS

  1                12

  2                 8

  3                 4

  4                 1  *(PR SET)

 

BARBELL FRONT SQUATS

SET          REPS

  1                 12

  2                 10

  3                  8

  4                  6

 

JEFFERSON SQUATS

SET          REPS

  1                14

  2                12

  3                10

  4                 8

 

LAYING LEG PRESS

SET          REPS

  1                16

  2                12

  3                 8

  4                 4

  5                 2  *(PR SET)

 

DUMBBELL STIFF-LEGGED DEADLIFTS

SET          REPS

  1                12

  2                12

  3                10

  4                10

 

LAYING LEG CURLS

SET          REPS  

  1                14

  2                12

  3                12

  4                10

 

LEG EXTENSIONS

SET          REPS

  1                 16

  2                 12

  3                  8

  4                6-8

 

SEATED CALF RAISES

SET          REPS

 1-3           *to failure

 

 

Here’s the nutrition plan for today: (NO STRENGTH TRAINING)

MEAL 1:

Sweet Potato Pancakes (1 serving)

1 tbsp natural peanut butter

1 medium green apple or small orange

 CALORIES:  558

 PROTEIN:  27.5 grams

 CARBS:  83 grams

 FAT:  12 grams

 

 MEAL 2:

 8oz Fat Free, Plain Greek yogurt

½ scoop whey

CALORIES:  203

 PROTEIN:  35 grams

 CARBS:  13.5 grams

 FAT:  1.25 grams

 

 MEAL 3:

 5oz grilled, boneless, skinless chicken breast

1 cup brown Basmati rice 

1 cup steamed broccoli flowerets 

CALORIES:  554

PROTEIN: 40.5 grams

CARBS:  52 grams

FAT:  4.5 grams


 MEAL 4:

2 scoops whey protein

1 medium green apple

CALORIES:  280

PROTEIN:  42 grams

CARBS:  39 grams

FAT:  5 grams

 

 MEAL 5:

 6oz Wild Atlantic Salmon

1/2 cup Brown Basmati Rice

2 cups steamed veggies (ex. broccoli)

CALORIES:  426

PROTEIN:  40.5 grams

CARBS:  36.5 grams

FAT:  13.55 grams

 

MEAL 6:

1 scoop casein protein

1 tbsp natural peanut butter

CALORIES:  225

PROTEIN:  26.25 grams

CARBS:  6 grams

FAT:  9 grams

 

SWEET POTATO PROTEIN PANCAKES

Servings

1 (makes 2 pancakes)

Calories

358

Protein

24 grams

Carbohydrates

59 grams

Fat

4 grams

 

Ingredients

1 medium-sized sweet potato

1/2 cup old-fashioned oats

1 large egg

4 egg whites

1/2 teaspoon vanilla extract

1/2 teaspoon ground cinnamon

1/4 cup fat-free plain yogurt

 

Instructions

PRE BAKE SWEET POTATO PRIOR TO COOKING PANCAKES!

Remove the skin with a knife.

Blend the oats until they are a powder and dump into a bowl.

Blend the sweet potato until smooth and place it into the bowl with the oats.

Stir in the egg, egg whites, vanilla extract, cinnamon, and yogurt. Mix well until it forms a smooth batter.

Coat a pan with cooking.

Spoon about 1/2 cup of batter into the pan and cook for 1-2 minutes or until golden brown. Flip the pancake and cook for 30 seconds to 1 minute or until golden brown and firm.

SERVING 2 PANCAKES

 

Today’s Nutrition

DAY 5:

MEAL 1: Breakfast

  • ¾ cup old fashioned oats 
  • 1 cup egg whites
  • 2 whole large eggs
  • 1 medium green apple  

MEAL TOTAL: 520 cals/ 44.5g protein/ 59.75g carbs/ 5.5g fat 

MEAL 2: Snack 

  • 1 scoop of whey protein
  • 1 whole banana
  • 1 tbsp natural peanut butter

MEAL TOTALS: 340 cals/ 25.5g protein/ 29g carbs/ 11g fat 

MEAL 3: Lunch

  • 5oz Turkey Burger Patty
  • ¼ cup quinoa
  • ½ avocado
  • 1 cup steamed broccoli

MEAL TOTALS: 614 cals/ 44.9g protein/ 43.1g carb/ 24.25g fat 

MEAL 4: Snack 

  • 6oz lean steak (lean as possible)
  • 1 cup green beans
  • ½ cup brown rice

MEAL TOTALS: 367 cals/ 40.5g protein/ 30g carbs/ 8 fat

MEAL 5: Dinner 

  • 5oz grilled chicken, boneless, skinless
  • 1 medium sweet potato, baked in skin
  • 1 ½ cup of steamed chopped broccoli or steamed veggies

MEAL TOTALS: 354.5 cals/ 45.3g protein/ 19.5g carb/ 13.5g fat

MEAL 6: Bedtime Snack 

  • 1.5 scoop casein protein
  • 1 tbsp natural peanut butter

 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

 

DAY 5 – SHOULDERS & TRAPS

*warm up the rotator cuffs*

SEATED BARBELL SHOULDER PRESS

SET          REPS

  1                20

  2                14

  3                 8

  4                 2  *(PR SET)

 

SEATED DUMBBELL SIDE RAISE

SET          REPS

  1                14

  2                10

  3                 8

  4                 6

 

SEATED DUMBBELL FRONT RAISE

SET          REPS

  1                14

  2                10

  3                 8

  4                 6

 

BENT OVER DUMBBELL RAISE

SET          REPS

  1                14

  2                12

  3                10

  4                 8

 

SEATED DUMBBELL SHOULDER SHRUGS

SET          REPS

1-3              20

 

BEHIND THE BACK BARBELL SHRUG (Smith Machine)

SET          REPS

1-3              20

 

 

 

  

Here’s the nutrition plan for today:

MEAL 1: BREAKFAST

1/2 scoop of whey protein

4 whole eggs

1 medium green apple

1/2 cup old fashioned oats

CALORIES:  611

PROTEIN:  39.5 grams

CARBS:  52.5 grams

FAT:  24.25 grams


 MEAL 2:  SNACK

1/2 scoop whey protein

8oz fat free, plain Greek yogurt

1 medium banana

CALORIES:  308

PROTEIN:  35.8 grams

CARBS:  40.5 grams

FAT:  1.75 grams


MEAL 3: LUNCH

4oz leanest cut beef steak

1 cup brown Basmati rice 

1 cup steamed broccoli flowerets 

CALORIES:  582

PROTEIN: 40 grams

CARBS:  52 grams

FAT:  8 grams


MEAL 4: SNACK

2 scoops whey protein

1 medium green apple

CALORIES:  280

PROTEIN:  42 grams

CARBS:  39 grams

FAT:  5 grams


MEAL 5: DINNER

6oz Wild Atlantic Salmon

1/2 cup Brown Basmati Rice

2 cups steamed veggies (ex. broccoli)

CALORIES:  426

PROTEIN:  40.5 grams

CARBS:  36.5 grams

FAT:  13.55 grams

 

MEAL 6: BEDTIME SNACK

1 cup fat free cottage cheese

1 tbsp natural peanut butter

CALORIES:  265

PROTEIN:  33.5 grams

CARBS:  13 grams

FAT:  8 grams


DAILY TOTALS:

CALORIES:  2,474

PROTEIN:  240 grams

CARBS:  233.5 grams

FAT:  59.55 grams

 *Not factored into macros, is post training protein, assuming CALORIES: 140, PROTEIN: 21, CARBS: 9, FAT: 2.5. FINAL TOTALS:

CALORIES:  2612

PROTEIN:  261 grams

CARB:  242.5 grams

FAT:  62 grams

 

DAY 6 – ARMS TRAINING

*warm up with seated alternating DB curls and V-Grip Cable triceps pressdowns for 2 sets, 20 reps each

BARBELL BICEPS CURLS

SET          REPS

  1                14

  2                11

  3                 8

  4                 5

  5                 1  *(PR SET)

 

STANDING ALTERNATING DB CURLS

SET          REPS

  1                12

  2                10

  3                 8

  4                 6

 

DB HAMMER CURLS

SET          REPS

  1                12

  2                10

  3                 8

  4                 6

 

CONCENTRATION CURLS

SET          REPS

  1                12

  2                10

  3                 8

  4                 6

 

DB FRENCH PRESS

SET          REPS

  1                12

  2                10

  3                 8

  4                 6

 

SKULL CRUSHER

SET          REPS

  1                12

  2                10

  3                 8

  4                 6

 

UNDERHAND TRICEP CABLE EXTENSION

SET          REPS

  1                14

  2                12

  3                10

  4                10

 

SINGLE ARM TRICEP CABLE KICKBACK

SET          REPS

  1                14

  2                12

  3                10

  4                10

 

 

 

 

 

 

 

 

 

 

 

 

Alright, final day of week 4, let’s get it!  **NO STRENGTH TRAINING – RECOVERY ONLY**

Here’s the nutrition plan for today:

MEAL 1:

Sweet Potato Pancakes (1 serving)

1 tbsp natural peanut butter

1 medium green apple or small orange

 CALORIES:  558

 PROTEIN:  27.5 grams

 CARBS:  83 grams

 FAT:  12 grams

 

MEAL 2:

 8oz Fat Free, Plain Greek yogurt

½ scoop whey

CALORIES:  203

 PROTEIN:  35 grams

 CARBS:  13.5 grams

 FAT:  1.25 grams

 

MEAL 3:

 5oz grilled, boneless, skinless chicken breast

1 cup brown Basmati rice 

1 cup steamed broccoli flowerets 

CALORIES:  554

PROTEIN: 40.5 grams

CARBS:  52 grams

FAT:  4.5 grams

 

MEAL 4:

2 scoops whey protein

1 medium green apple

CALORIES:  280

PROTEIN:  42 grams

CARBS:  39 grams

FAT:  5 grams

 

 MEAL 5:

 6oz Wild Atlantic Salmon

1/2 cup Brown Basmati Rice

2 cups steamed veggies (ex. broccoli)

CALORIES:  426

PROTEIN:  40.5 grams

CARBS:  36.5 grams

FAT:  13.55 grams

 

MEAL 6:

1 scoop casein protein

1 tbsp natural peanut butter

CALORIES:  225

PROTEIN:  26.25 grams

CARBS:  6 grams

FAT:  9 grams

 

DAILY TOTAL: CALS, 2386/ PRO, 232.75/ CARB, 239/ FAT, 48

*Factored into macros, is post training protein, assuming CALORIES: 140, PROTEIN: 21, CARBS: 9, FAT: 2.5. FINAL TOTALS:

DAY 7:  REST DAY

“Be sure to rest up, prep your meals ahead of time and be mentally & physically prepared for next week’s training.

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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.

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