S2B COACHING
PROGRAM:
PHASE 5
ANYONE CAN PACK ON MUSCLE.
Y
O U ’ V E S P E N T C O U N T L E S S HO U R S IN T H E G Y M trying to bulk up your lanky
frame with no results. You’re a “hardgainer,” which means you have little potential for muscle growth,
right? Wrong.
From Men’s Health exercise advisor and strength coach Michael Mejia and nutritionist John Berardi
comes Scrawny to Brawny, the one-of-a-kind fitness and nutrition program that unlocks the secrets to get
ting the body you never thought you could have. You are capable of developing ripped arms, legs, and abs. You
can get the broad chest and muscular back you once thought were unattainable.
Mejia and Berardi will help you become a master of gaining mass by optimizing your preworkout, workout, and postworkout nutrition. They supply essential nutritional information, meal plans, and recipes to make sure you’re getting
all the vitamins and minerals you need to benefit the most from your workouts.
With Scrawny to Brawny, you’ll:
• Learn how to tailor your workout to benefit your specific needs as a hardgainer.
• Correct the crucial mistakes that are sabotaging your routine.
• Master training techniques that build muscle faster.
• Find helpful hints on injury detection and prevention.
• Discover the foods essential for bulking up when you’re not in the gym!
With its state-of-the-art workout program and action-oriented take on nutrition, Scrawny to Brawny packs the power
and know-how every hardgainer needs for fast, safe muscle growth for life.
ABOUT THE AUTHORS
TCD 056150
EAN
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FITNESS
COVER DESIGN BY CHRISTOPHER RHOADS
COV E R PHOTOS : © C A PITA IN E PHOTON / PI CT U R EQU E S T
AND © DARRYL ESTRINE
SCRAWNY
TO
MICHAEL MEJIA
JOHN BERARDI
BRAWNY
MICHAEL MEJIA
JOHN BERARDI
M I C H A E L M E J I A , C . S . C . S . , works with a clientele that ranges from elite athletes to corporate CEOs. He is a contributing
editor and exercise advisor to Men’s Health, coauthor of The Home Workout Bible, and workout designer for The Testosterone
Advantage Plan. He lives on Long Island, New York.
J O H N B E R A R D I , P H . D . , C . S . C . S . , is an expert in human performance and nutrition. John is a sought-after speaker and a
consultant to Olympic, professional, and elite athletes, as well as executives and recreational weight lifters serious about achieving optimal results. He lives in Toronto, Ontario, and Austin, Texas.
Mejia and Berardi also manage an online community at www.scrawnytobrawny.com,
ISBN 1-59486-088-2
a Web forum devoted entirely to training and nutrition information for building muscle
and strength the natural way.
SCRAWNY TO BRAWNY
LET SCRAWNY TO BRAWNY
SHOW YOU HOW. . .
SCRAWNY TO BRAWNY
TABLE OF CONTENTS
DISCLAIMER & COPYRIGHT .................................3
INTRODUCTION TO PHASE 5 ................................4
TRAINING PROGRAM – PHASE 5 ..........................5
NUTRITION PROGRAM – TRAINING DAY ...............6
NUTRITION PROGRAM – OFF DAY ........................7
APPENDIX A: EXERCISE INSTRUCTION.................8
APPENDIX B: TRAINING NOTES..........................10
APPENDIX C: NUTRITION NOTES ........................12
APPENDIX D: SUPPLEMENTS.............................13
DISCLAIMER & COPYRIGHT
DISCLAIMER
It is your responsibility to consult your physician before beginning any exercise
and nutrition program and to work with your physician over the duration of the
exercise and nutrition program. Do not begin without the prior approval of your
physician.
The information contained in this document comes as is, without any warranty,
either expressed or implied. You are agreeing to accept full responsibility for
your decisions and are agreeing to hold Science Link, Inc. harmless from any
liability with respect to injury arising out of or connected with your use of the
information discussed.
Furthermore, you agree to defend, indemnify, and hold Science Link, Inc.
harmless from all liabilities, claims, and expenses, including attorney's fees, that
arise from your use or misuse of the information contained in this document.
COPYRIGHT
This document is copyright 2005 by Science Link, Inc. All rights reserved.
Program content was developed by Dr. John M. Berardi, Mike Mejia, Carter
Schoffer and Phil Caravaggio.
We make a promise to our customers every time we create a product. The
promise is this:
We promise to give you the very best information available in
order to help you achieve your body composition, health, and
performance goals.
In exchange for this promise, we‘d like you to make one in return:
Promise us you won’t copy, steal or distribute this program
information without permission.
Listen, we know e-books are passed around nowadays like e-mail, but this is
how we make our living. This is a great product at a fair price. If you know
someone who’d like a copy, just send them our way at:
www.scrawnytobrawny.com
© 2005, Science Link, Inc. All rights reserved.
3
INTRODUCTION TO PHASE 5
ABOUT THE COACHING PROGRAM
The Scrawny to Brawny Coaching Program is a one-of-a-kind service through
which we teach even the skinniest so-call hardgainers how to pack on muscle
faster than steroid users -- legally, naturally and safely.
Of course, the S2B program began with the book, Scrawny to Brawny. But the
coaching program will take you well beyond the book with great new programs
and resources. If you're looking for the training and nutrition secrets that will keep
you growing while those around you stagnate, continue with us throughout the
entire 16-month coaching program and watch as you develop the big arms,
broad chest and ripped abs you once thought were unattainable.
ABOUT PHASE 5
In the Scrawny to Brawny book, the programs were designed to build a
foundation to build upon. Well, now you're going to do that building. If you've
done the programs in the book, great. If not, that's okay too. You'll get bigger
either way, we'll make sure of that.
The following program, Phase 5, targets your entire repetoire of muscle fibers.
It's an all-out assault on the muscle designed to deliver continued growth and the
ability to toss around more and more weight.
In addition, Phase 5 marks the beginning of your first real training block, Training
Block A, which extends through to Phase 7. Each Phase within this training block
will make use of similar set/rep schemes and training splits – all with the goal of
maximizing your new found hugeness.
Over the next few pages you’ll be introduced to the training and nutrition
programs for this phase. In the appendices we’ll share with you some important
information about exercise instruction, nutrition and supplements.
Commit right here and now to follow this program faithfully -- the results you
achieve will be astounding.
© 2005, Science Link, Inc. All rights reserved.
4
TRAINING PROGRAM – PHASE 5
VOLUME
(sets x reps)
REST
4x6
3x6
3x8
3 x 12
3x5
120-150 seconds
60 seconds
60 seconds
75 seconds
90 seconds
3 x 12
4x6
4x6
3 x 12
3 x 12
60 seconds
60 seconds
60 seconds
45 seconds
45 seconds
4x6
3x6
3 x 10
3 x 12
3x6
(each side)
120-150 seconds
60 seconds
60 seconds
90 seconds
75 seconds
2 x 10
2 x 10
4x6
4x6
3 x 12
3 x 12
15 seconds
75 seconds
60 seconds
60 seconds
45 seconds
45 seconds
Day 1 (MONDAY)
(1) Barbell Back Squat
(2a) Barbell Hack Squat
(2b) Barbell Stiff-Leg Deadlift
(3) Lying Leg Curl
(4) Dragon Flag
DAY 2 (TUESDAY)
(1) Side-Lying External Rotation
(2a) Flat Barbell Bench Press
(2b) Bent-Over Pronated Barbell Row
(3a) Seated Dumbbell Shoulder Press
(3b) Medium-Grip Chin-up
DAY 3 (THURSDAY)
(1) Sumo Deadlift
(2a) Glute-Ham Raise
(2b) Barbell Front Squat
(3) Leg Press
(4) Decline Bench Russian Twist
DAY 4 (SATURDAY)
(1a) Barbell Cuban Rotation
(1b) Straight-Arm Cable Pressdown
(2a) Wide-Grip Pull-Up
(2b) Standing Barbell Shoulder Press
(3a) Dips
(3b) T-Bar Row
© 2005, Science Link, Inc. All rights reserved.
5
NUTRITION PROGRAM – TRAINING DAY
Item
First Breakfast Meal
250 ml egg white
2 whole omega-3 eggs
50g part skim mozzarella
1/2 cup mixed beans (kidney, etc)
1 cup spinach
50g oats (dry wt)
Fresh veggies x 2
1 serving of fruit
3 fish oil capsules
Total
Second Breakfast Meal (shake)
2 scoops milk protein blend
1 scoop whey protein blend
200g plain yogurt
2 cups mixed berries
1 serving Greens+ formula
1 medium banana
3 fish oil capsules
Total
First Lunch Meal
200g lean meat
4 cups of spinach
Fresh veggies x 2
1 serving of fruit
1 tsp flax oil
1 tsp olive oil
50g part skim mozzarella
Total
Second Lunch Meal
200g lean meat
4 cups of spinach
Fresh veggies x 2
1 serving of fruit
25g walnuts
1 tsp flax oil
1 tsp olive oil
Total
Before, During, and After Workout
1 serving recovery drink (3 in total)
Total
Second Meal after Workout
200g lean meat
Veggies (fresh or frozen) x 3
40g (dry wt.) whole wheat rotini
1/2 cup red/pink lentils (cooked volume)
3 fish oil capsules
Total
Pre-Bed Meal
250ml (1 cup) low fat cottage cheese
1 scoops milk protein blend
1 tbsp natural peanut butter
1 serving fruit
50g oats (dry wt)
Total
Grand Total
Calories
Protein
%
Carbs
%
Fat
%
116.7
137.0
125.7
108.5
8.9
197.3
57.0
93.0
27.0
871.1
26.5
13.0
12.1
6.0
1.0
8.4
2.0
1.0
0.0
70.1
91%
38%
39%
22%
45%
17%
14%
4%
0%
32%
1.8
1.0
1.4
20.0
1.0
33.1
10.0
20.0
0.0
88.3
0%
3%
4%
74%
45%
67%
70%
86%
0%
41%
0.4
9.0
8.0
0.5
0.1
3.5
1.0
1.0
3.0
26.4
3%
59%
57%
4%
10%
16%
16%
10%
100%
27%
212.0
105.0
123.5
177.0
33.0
116.5
27.0
767.0
40.0
23.0
7.0
2.0
2.0
1.3
0.0
75.2
75%
88%
23%
5%
24%
4%
0%
39%
4.0
1.0
9.3
40.0
4.0
27.0
0.0
85.3
8%
4%
0%
90%
48%
93%
0%
44%
4.0
1.0
6.5
1.0
1.0
0.4
3.0
13.9
17%
9%
47%
5%
27%
3%
100%
16%
251.5
35.6
57.0
93.0
45.0
45.0
125.7
652.8
44.3
4.0
2.0
1.0
0.0
0.0
12.1
63.4
70%
45%
14%
4%
0%
0%
39%
39%
0.0
4.0
10.0
20.0
0.0
0.0
1.4
35.4
0%
45%
70%
86%
0%
0%
4%
22%
8.3
0.4
1.0
1.0
5.0
5.0
8.0
28.6
30%
10%
16%
10%
100%
100%
57%
39%
251.5
35.6
57.0
93.0
175.7
45.0
45.0
702.8
44.3
4.0
2.0
1.0
3.8
0.0
0.0
55.1
70%
45%
14%
4%
9%
0%
0%
31%
0.0
4.0
10.0
20.0
3.4
0.0
0.0
37.4
0%
45%
70%
86%
8%
0%
0%
21%
8.3
0.4
1.0
1.0
16.3
5.0
5.0
37.0
30%
10%
16%
10%
84%
100%
100%
47%
928.5
928.5
75.0
75.0
32%
32%
147.0
147.0
0%
0%
4.5
4.5
4%
4%
251.5
85.0
143.8
90.7
27.0
598.1
44.3
4.0
5.6
8.3
0.0
62.3
70%
19%
16%
37%
0%
42%
0.0
15.0
28.2
13.5
0.0
56.7
0%
71%
78%
60%
0%
38%
8.3
1.0
0.9
0.4
3.0
13.6
30%
11%
6%
4%
100%
20%
193.5
106.0
96.0
93.0
197.3
685.9
5206.2
31.1
20.0
3.0
1.0
8.4
63.5
464.6
64%
75%
13%
4%
17%
37%
36%
8.2
2.0
3.0
20.0
33.1
66.3
516.4
17%
8%
13%
86%
67%
39%
40%
4.1
2.0
8.0
1.0
3.5
18.5
142.5
19%
17%
75%
10%
16%
24%
25%
© 2005, Science Link, Inc. All rights reserved.
6
NUTRITION PROGRAM – OFF DAY
Item
First Breakfast Meal
250 ml egg white
2 whole omega-3 eggs
50g part skim mozzarella
1/2 cup mixed beans (kidney, etc)
1 cup spinach
50g oats (dry wt)
Fresh veggies x 2
1 serving of fruit
3 fish oil capsules
Total
Second Breakfast Meal (shake)
2 scoops milk protein blend
1 scoop whey protein blend
200g plain yogurt
2 cups mixed berries
1 serving Greens+ formula
1 medium banana
3 fish oil capsules
Total
First Lunch Meal
200g lean meat
4 cups of spinach
Fresh veggies x 2
1 serving of fruit
1 tsp flax oil
1 tsp olive oil
50g part skim mozzarella
Total
Second Lunch Meal
200g lean meat
4 cups of spinach
Fresh veggies x 2
1 serving of fruit
25g walnuts
1 tsp flax oil
1 tsp olive oil
Total
Dinner Meal
200g lean meat
1/2 cup red/pink lentils (cooked volume)
Veggies (fresh or frozen) x 3
25g walnuts
1 tsp flax oil
1 tsp olive oil
Total
Pre-Bed Meal
250ml (1 cup) low fat cottage cheese
1 scoops milk protein blend
1 tbsp natural peanut butter
1 serving fruit
25g almonds
Total
Grand Total
Calories
Protein
%
Carbs
%
Fat
%
116.7
137.0
125.7
108.5
8.9
197.3
57.0
93.0
27.0
844.1
26.5
13.0
12.1
6.0
1.0
8.4
2.0
1.0
0.0
70.1
91%
38%
39%
22%
45%
17%
14%
4%
0%
33%
1.8
1.0
1.4
20.0
1.0
33.1
10.0
20.0
0.0
88.3
0%
3%
4%
74%
45%
67%
70%
86%
0%
42%
0.4
9.0
8.0
0.5
0.1
3.5
1.0
1.0
3.0
23.4
3%
59%
57%
4%
10%
16%
16%
10%
100%
25%
212.0
105.0
123.5
177.0
33.0
116.5
27.0
767.0
40.0
23.0
7.0
2.0
2.0
1.3
0.0
75.2
75%
88%
23%
5%
24%
4%
0%
39%
4.0
1.0
9.3
40.0
4.0
27.0
0.0
85.3
8%
4%
0%
90%
48%
93%
0%
44%
4.0
1.0
6.5
1.0
1.0
0.4
3.0
13.9
17%
9%
47%
5%
27%
3%
100%
16%
251.5
35.6
57.0
93.0
45.0
45.0
125.7
652.8
44.3
4.0
2.0
1.0
0.0
0.0
12.1
63.4
70%
45%
14%
4%
0%
0%
39%
39%
0.0
4.0
10.0
20.0
0.0
0.0
1.4
35.4
0%
45%
70%
86%
0%
0%
4%
22%
8.3
0.4
1.0
1.0
5.0
5.0
8.0
28.6
30%
10%
16%
10%
100%
100%
57%
39%
251.5
35.6
57.0
93.0
175.7
45.0
45.0
702.8
44.3
4.0
2.0
1.0
3.8
0.0
0.0
55.1
70%
45%
14%
4%
9%
0%
0%
31%
0.0
4.0
10.0
20.0
3.4
0.0
0.0
37.4
0%
45%
70%
86%
8%
0%
0%
21%
8.3
0.4
1.0
1.0
16.3
5.0
5.0
37.0
30%
10%
16%
10%
84%
100%
100%
47%
251.5
90.7
85.0
175.7
45.0
45.0
692.9
44.3
8.3
4.0
3.8
0.0
0.0
60.4
70%
37%
19%
9%
0%
0%
35%
0.0
13.5
15.0
3.4
0.0
0.0
31.9
0%
60%
71%
8%
0%
0%
18%
8.3
0.4
1.0
16.3
5.0
5.0
35.9
30%
4%
11%
84%
100%
100%
47%
193.5
106.0
96.0
93.0
160.3
648.8
4308.5
31.1
20.0
3.0
1.0
5.5
60.6
384.9
64%
75%
13%
4%
14%
37%
36%
8.2
2.0
3.0
20.0
4.8
38.0
316.3
17%
8%
13%
86%
12%
23%
29%
4.1
2.0
8.0
1.0
13.2
28.3
167.1
19%
17%
75%
10%
74%
39%
35%
© 2005, Science Link, Inc. All rights reserved.
7
APPENDIX A: EXERCISE INSTRUCTION
The exercise links below provide descriptions, pictures and/or video outlining all
of the general movement patterns and exercises you’ll be using during this
phase.
By “general movement pattern,” we mean the basic form of an exercise, and not
the specific variation. Consider the bench press, for example. The bench press
itself can be considered the general movement pattern, while barbell bench press
and dumbbell bench press can be considered the specific variations.
Because we didn’t provide separate links to barbell bench press and dumbbell
bench press, you’re to execute the movements using the same form. The only
difference is, quite simply, that the barbell bench press is performed with a
barbell while the dumbbell bench press is performed with dumbbells. Nothing
about the general movement changes; in other words, a bench press is largely a
bench press.
For all general movements, simply assume that the same form, technique and
execution apply irrespective of the type of resistance (forms of resistance being
barbell, dumbbell, cable, machine, etc).
In addition, over the course of the next year you’ll be performing a number of
variations of basic movements. For instance, you could be performing a seated
version of an exercise in one program but then a standing version in a
subsequent program.
The different body positions for different basic exercise variations can include
seated upright, standing, lying flat, seated on an incline and lying on a decline.
Finally, a note about hand placement and grip width. Different exercises require
the use of different hand grips and widths. Here are some basic definitions for
hand positions and grip widths:
Pronated: overhand grip
Supinated: underhand grip
Neutral / Parallel: palms facing inward
Wide Grip: shoulder width and wider *
Medium: shoulder width to 2 inches inward from shoulder width *
Close Grip: hands anywhere from 1 to 8 inches apart *
* Please note that these vary by the individual.
© 2005, Science Link, Inc. All rights reserved.
8
DAY 1 (MONDAY)
Barbell Back Squat [exrx.net]
Barbell Hack Squat [exrx.net]
Barbell Stiff-Leg Deadlift [exrx.net]
Lying Leg Curl [exrx.net]
Dragon Flag [evfit.com – scroll down]
DAY 2 (TUESDAY)
Side-Lying External Rotation [familydoctor.org – exercise #2]
Flat Barbell Bench Press [exrx.net]
Bent-over Pronated Barbell Row [exrx.net]
Seated Dumbbell Shoulder Press [exrx.net – seated with dumbbells]
Medium-Grip Chin-Up [bodybuilding.com]
DAY 3 (THURSDAY)
Sumo Deadlift [t-nation.com – scroll down]
Glute-Ham Raise [bodybuilding.com]
Barbell Front Squat [exrx.net]
Leg Press [exrx.net]
Decline Bench Russian Twist [t-nation.com – scroll down, 2nd exercise depicted in upper
column]
DAY 4 (SATURDAY)
Barbell Cuban Rotation [t-nation.com – scroll down]
Straight-Arm Cable Pressdown [exrx.net]
Wide-Grip Pull-Up [exrx.net]
Standing Barbell Shoulder Press [exrx.net]
Dips [exrx.net]
T-Bar Row [exrx.net]
© 2005, Science Link, Inc. All rights reserved.
9
APPENDIX B: TRAINING NOTES
TRAINING PROGRAM NOTATION (1A, 1B, ETC.)
The exercises are ordered either by number (1,2,3, etc.) or by a number/letter
combination (1, 2a, 2b, 3, etc.) What does this mean?
Basically, perform the exercises in numerical order. Perform all the sets of
exercise 1 first, all the sets of exercise 2 second, and so forth.
If there are more than one exercises with a given number (e.g., 2a, 2b, etc.) they
are to be done together as “supersets.” Instead of performing all the sets of
exercise 2a before moving on to exercise 2b, you would perform one set of
exercise 2a and then one set of exercise 2b, alternating back and forth between
the exercises marked with a “2” until all sets have been completed. After all the
“2” exercises have been completed in the alternating fashion, you would move on
to the exercise (or group of exercises) marked “3” (or 3a, 3b. etc.). An example
will make this clear.
Example of Training Notation:
DAY 3 (THURSDAY)
(1) Sumo Deadlift
(2a) Glute-Ham Raise
(2b) Barbell Front Squat
(3) Leg Press
SETS X REPS
REST
4x6
3x6
3 x 10
3 x 12
120-150 seconds
60 seconds
60 seconds
90 seconds
Actual Order of Exercises:
1.
2.
3.
4.
Sumo Deadlift (Exercise 1, Set 1 of 4, 6 Reps, Rest 120-150 seconds)
Sumo Deadlift (Exercise 1, Set 2 of 4, 6 Reps, Rest 120-150 seconds)
Sumo Deadlift (Exercise 1, Set 3 of 4, 6 Reps, Rest 120-150 seconds)
Sumo Deadlift (Exercise 1, Set 4 of 4, 6 Reps, Rest 120-150 seconds)
5. Glute-Ham Raise (Exercise 2a, Set 1 of 3, 6 Reps, Rest 60 seconds)
6. Barbell Front Squat (Exercise 2b, Set 1 of 3, 10 Reps, Rest 60 seconds)
7. Glute-Ham Raise (Exercise 2a, Set 2 of 3, 6 Reps, Rest 60 seconds)
8. Barbell Front Squat (Exercise 2b, Set 2 of 3, 10 Reps, Rest 60 seconds)
9. Glute-Ham Raise (Exercise 2a, Set 3 of 3, 6 Reps, Rest 60 seconds)
10. Barbell Front Squat (Exercise 2b, Set 3 of 3, 10 Reps, Rest 60 seconds)
11. Leg Press (Exercise 3, Set 1 of 3, 12 Reps, Rest 90 seconds)
12. Leg Press (Exercise 3, Set 2 of 3, 12 Reps, Rest 90 seconds)
13. Leg Press (Exercise 3, Set 3 of 3, 12 Reps, Rest 90 seconds)
© 2005, Science Link, Inc. All rights reserved.
10
UNILATERAL MOVEMENTS
With respect to the unilateral movements (i.e.single-leg, single-arm and single
side movements), complete the prescribed reps for each limb / side. Meaning
that if you are to do 3 sets of 5 for leg curls, a total of 10 reps between the two
sides are to be performed per set (5 reps for the right leg + 5 reps for the left leg).
Unless specified as “alternating” complete the prescribed reps for one side
before performing any reps for the other side (essentially one side at a time).
© 2005, Science Link, Inc. All rights reserved.
11
APPENDIX C: NUTRITION NOTES
1. Whenever possible, the foods you purchase should be organic. Please
keep in mind however, that if you can’t find organic foods or if they aren’t
financially appropriate for your budget, non-organic foods are still
acceptable.
2. Buy fresh produce whenever possible. Frozen fruits and veggies are
perfectly fine as substitutes however.
3. Meals are to be consumed 2-4 hours apart.
4. You can combine the foods within each meal as you like.
5. Vinegar (any type) may be added for a salad dressing.
6. Feel free to add seasonings and spices to your dishes.
7. Consume at least 1L (4 cups) of water with each meal (1L of water is also
to be added to every 60g of powder for your workout and post workout
drinks).
8. The only beverages we want you consuming, outside of what are already
provided in your diet, are water and green tea.
9. Eliminate any alcohol consumption.
10. Green tea is to be substituted for coffee.
Restaurant considerations:
When you do have to eat out, there are a few guidelines to follow. The basic
idea is to order a portion of protein (i.e. egg whites, chicken breast, lean cut of
beef, lean fish) and some vegetables (i.e. a garden salad and a side of steamed
veggies). Order all of your meals specially prepared with low-fat, low sugar
sauces, dressings, and toppings.
Traveling:
When traveling, try to stay in hotels in which you can store groceries (in
refrigerator) and prepare meals (via kitchenette). If this is impossible, do your
best to make sure you eat every three hours in order to keep your metabolism on
track. If you’re having difficulty, a good last resort is to try to eat good meals 3
times per day. Use protein supplements and snack on fruit, nuts, and fish oil
capsules for the remaining portion of the day. This might mean 3 shakes and 3
meals per day.
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APPENDIX D: SUPPLEMENTS
The supplement strategy that you are going to follow is a simple one. Listed
below are the supplements you’ll need to have on hand over the course of your
Scrawny to Brawny programs.
Please discontinue use of all other supplements you may have already been
taking unless they were prescribed by a physician. If you want to consume a
multi-vitamin/mineral, feel free, but doing so is largely unnecessary as your
micronutrient requirements should be covered with the foods you’ll be
consuming.
PRODUCT NAME: Surge
COMPANY: Biotest
(Recovery Drink)
Dose / serving size: See meal plans for details
Additional instructions: N/A
Click Here To Purchase Online
PRODUCT NAME: Low Carb Grow
COMPANY: Biotest
(Milk Protein Blend)
Dose / serving size: See meal plans for details
Additional instructions: N/A
Click Here To Purchase Online
PRODUCT: Creapure
COMPANY: Prolab
(Creatine)
Dose / serving size: Take 5g with your post-exercise recovery drink
Additional instructions: N/A
Click Here To Purchase Online
PRODUCT: Omega 3
COMPANY: Zone Perfect
(Fish Oil)
Dose / serving size: See meal plans for details
Additional instructions: N/A
Click Here To Purchase Online
PRODUCT: Greens+
COMPANY: Greens+
Dose / serving size: See meal plans for details
Additional instructions: N/A
Click Here To Purchase Online
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