WEEK 6. If you have learned anything, you have learned that the weight will always be true. When it’s heavy, it’s heavy. When it’s light, it’s light. But we aren’t here for light weight. We are here to break down muscle and build them back bigger and stronger, and after 6 weeks, you should be seeing and feeling this happen.
This week, we will be using supersets. Supersetting is using at least 2 movements in the same set. For instance, you could train the same muscle group but hit two movements in one set, for example, dumbbell flat bench chest press superset with incline bench dumbbell flies. This will add intensity to each and every set and will engage muscle fibers all the way down to the skeletal muscle… In other words: It’s going to be INTENSE!! If you aren’t use to the intensity of the Muscle Book, yet, you might want to go back to week 1 and start over with a fresh mindset.
Also, I have included a new recipe to the nutrition plan. Generally, I consume this meal before or after training legs, back and arms, either at dinner or at lunch. Fell free to place the macros where needed.
Make sure you are lifting safely and using proper lifting form and technique. Always use a spotter even when you think it is unnecessary. I’d rather you discover you didn’t need on but had one versus needing one and, well, you know the rest.
If you are ready, let’s begin.
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
Pineapple Shrimp Fried Rice (2 servings)
CALORIES: 360
PROTEIN: 36g
CARBS: 46g
FAT
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: 2390
PROTEIN: 257 grams
CARB: 236.5 grams
FAT: 58 grams
RECIPE OF THE WEEK
PINEAPPLE SHRIMP FRIED RICE
Ingredients
Directions
1.marinate your shrimp for at least 30 minutes in the spices, liquid aminos, cilantro, and garlic.
2.add them to a medium to high heated wok or skillet sprayed with no-stick cooking spray.
3.they cook quickly, so about 3-4 minutes max will do. remove them from the pan and set them aside for now.
4.add all onions (just 1 green onion stalk here though) garlic or shallots, carrots, red bell pepper, yellow bell pepper, and aminos into the medium heated pan and cook covered until the onions are translucent and carrots are softened, about 5 minutes.
5.make a well in the middle of your wok and pour the egg whites into it. let them cook and scramble as you continuously stir until they are done.
6.add the cooked rice, mushrooms, cooked shrimp, pepper, red pepper flakes, a little green onions, fresh pineapple, and green peas into the wok.
7. incorporate and mix well, then let it sit covered for 2-3 more minutes over low heat. chop the remaining green onion stalk and top your dish with it.
NUTRITIONAL FACTS
per 1 serving size (Recipe makes 6 servings)
Amount Per Serving
Calories 180
Total Fat 1.86
Total Carbohydrate 23.21
Protein 18.30
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
(SUPERSET)
SET REPS
1 12
2 10
3 8
4 6
* 5 4
WIDE GRIP CABLE LAT PULLDOWNS
SET REPS
1 14
2 10
3 8
SUPERSET
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
SUPERSET
DUMBBELL PULLOVERS
SET REPS
1-4 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
SUPERSET
FLAT BENCH DUMBBELL CHEST FLYS
SET REPS
1 6
2 10
3 *to failure
4 *to failure
INCLINE BENCH DUMBBELL CHEST PRESS
SET REPS
1 14
2 10
3 6
4 3
5 2
SUPERSET
PUSH UPS
5 sets to failure
SMITH MACHINE DECLINE CHEST PRESS
SET REPS
1 12
2 8
3 4
4 1
SUPERSET
WEIGHTED DIPS
SET REPS
1 20
2 15
3 10
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:
Pineapple Shrimp Fried Rice (2 servings)
CALORIES: 360
PROTEIN: 36 grams
CARBS: 46 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: 2674/ PRO: 253.5g/ 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 10
3 8
4 6
SUPERSET
LAYING LEG CURLS
SET REPS
1 14
2 12
3 12
4 10
LAYING LEG PRESS
SET REPS
1 16
2 12
3 14
4 10
SUPERSET
DUMBBELL STIFF-LEGGED DEADLIFTS
SET REPS
1 12
2 12
3 10
4 10
LEG EXTENSIONS
SET REPS
1 16
2 12
3 10
4 6-8
SUPERSET
WALKING LUNGES
4 SETS – 20 PACES
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
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
DAY 5 – SHOULDERS & TRAPS
*warm up the rotator cuffs*
SEATED BARBELL SHOULDER PRESS
SET REPS
1 20
2 14
3 10
4 8
SUPERSET
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
SUPERSET
BENT OVER DUMBBELL RAISE
SET REPS
1 14
2 12
3 10
4 8
SEATED DUMBBELL SHOULDER SHRUGS
SET REPS
1-3 20
SUPERSET
UPRIGHT ROWS
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
SUPERSET
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
SUPERSET
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
SUPERSET
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
SUPERSET
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.
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.