Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
HYPER-GROWTH
LEAN MASS
TRAINING PLAN
BY DAVID SANDLER,
BEFORE AFTER
BEFORE
BEFORE
AFTER
AFTER
BEFORE
wleahy13
Everyone is talking about Bio-Gro, the game-changing product that has created an
entirely new muscular performance category, called Bio-Active Peptides.
deweywhitworth
One small scoop of this flavorless powder helps maximize the bodys ability to
synthesize more proteinto help you speed recovery, gain strength, and develop new
lean muscle faster.
AFTER
That's why so many experts refer to Bio-Gro as fertilizer for your muscles and why
so many athletes are calling it #Gainzinabottle
mkrough3rd
BEFORE
AFTER
BEFORE AFTER
BEFORE AFTER
How to take
Bio-Gro:
TAKE ALONE
josh.hartness.7
PRE-WORKOUT
WITH AMINOS
POST WORKOUT
WITH PROTEIN
iSatori.com
Individual results will vary. Always consult a physician prior to starting any diet or exercise program. 2014 iSatori, Inc. These statements have not been evaluated by the FDA.
This product is not intended to diagnose,treat, cure, or prevent any disease. For scientific references, visit iSatori.com/BioGro
BULK UP,
TRIM DOWN,
BE STRONG,
LOOK GOOD.
SECRETS
TO
SUCCESSFUL
TRAINING
asy is not part of the vocabulary of those who take training seriously. Fast is not part of
the work ethic of those who have built solid muscle. But with iSatoris Bio-Gro Hyper Growth
Lean Mass Training Plan, you now have the ultimate edge to show yourself and others that you can
change... and change fast. I have developed a plan that will literally guide you and challenge you
daily over the next eight weeks to become the best you can be. The secret to success lies within you.
There are no magic short-cuts, only desire and drive can help you see the results. You will have to
dig deep using every ounce of energy to carve out your shape and define your body. It's up to you to
decide right now to take a stand and make one of the biggest changes of your life. Follow this
program to a T for eight short weeks, and at the end, you'll find a different persona person who
looks, feels, and acts like a champion.
But there is one secret I will share
If you are not targeting your weak areas and hitting your muscles at every angle, you are robbing
yourself of the much-needed shape your muscles are aching for. In my program, there are always three
things you must remember: train every muscle, train every rep through its full range of motion, and
keep a nice pace with both your reps and rest between sets. There, the secret is out. Now get to it!
ALWAYS USE FULL RANGE OF MOTION Unless you are trying to specifically isolate a single
muscle movement, a full range of motion is the key to maximum muscular contraction and results.
CHEAT REPS ARE GOOD. Only use cheat reps at the end of your set.
VOLUME IS KING. Without it, you are merely a pawn on the large chess board of size
wondering what move to make next. Lift big reps, for big results.
RESPECT THE NEED FOR REST. But dont just hang out. Training is about getting stuff
done, not about getting caught up on the social scene.
WEIGHTS BEFORE CARDIO. You cant get back a lost workout where you had a chance to
build solid muscle. You can always cut a few extra calories to help you lean out. Make sure
your weight training comes before cardio, so you put maximum effort in.
SQUEEZE AT THE CONTRACTED PORTION OF EVERY LIFT. While it sounds a little over the top,
the more in tune you get with your muscles, the more you will know what works and doesnt.
LOOK IN THE MIRROR. Go ahead, be vainit is why you are embarking on this journey.
Dont be afraid to flex or pinchitll keep you on track if you find yourself slipping
WHEN IN DOUBT, DO ANOTHER SET OR REP. More is better more often than not.
DONT TRAIN SORE MUSCLES. While soreness does not indicate success, it could indicate
much-needed recovery.
10
TRAIN YOUR WEAK AREAS FIRST. Your _______ (fill in the blank) is weak because you
likely are not pushing yourself hard enough. Even if it seems counterintuitive, train it first,
and it will get better.
youtube.com/iSatoriTech
for complete, step-by-step instructional
videos from David Sandler.
SECRETS
TO
SUCCESSFUL
FAT LOSS
ieting is tough, but to see your rock-solid muscles take shape, you have to make
sacrifices. When you feel like it isn't worth it, look in the mirror and see how much
you have changed so far. Imagine what you could look like if you keep going. You can
do this. It is in you. You have to unleash your power within and your transformation will
take care of itself. The secret to your success with this program is to determine who you
are and how your body responds, then select the right course of action and put it into
play. Obvious tips such as not eating late at night, not having too much junk food, and
watching overall caloric intake should go without saying. But, keeping your carbs up,
not worrying about sodium intake, and having a few cheat snacks here and there are
all part of a successful plan.
Remember, we want your body to react positively to you, not revolt against you. So the
diet recommendations within this program are designed to help you define your body,
but also learn what works best for you. The secret lies within your body and now is the
time to set it free.
DONT FAST FOR ANY LONGER THAN YOU NEED. Sleeping is an exception, but
otherwise, you want to constantly fuel your body.
KEEP YOUR MACRONUTRIENT RATIO THE SAME. Reduce the total amount of food
and calories you consume. Rather than restrict carbs or other fuels, reduce your
entire caloric intake, keeping your macronutrient ratio the same.
NO EATING AFTER 8:00 p.m. unless you work a night shift or are throwing down
some additional amino acids or protein. Of course, junk food is out late at night.
Enough said.
PLAN A CHEAT MEAL, NOT A HIBERNATION LAST SUPPER. Having a few extra carb
or fat calories here and there is good; just dont overdo it.
EAT PROTEIN, CARBS, AND FATS AT EVERY MEAL OR SNACK. Try to build in small
meals or snacks that have all three macronutrients (carbohydrates, proteins, and
fats). Sure you can have more protein, but just make sure all three are there.
DONT GET HUNG UP ON A SETBACK. Bad days happen. If you have been following
things well, dont worry if you look a little flat one dayyou will tighten up the next.
FUEL YOUR WORKOUTS. Both a pre- and post-workout drink that includes Bio-Gro
is a smart strategy to maximize muscle development and minimize recovery. Dont
miss this critical window of opportunity to improve your chances of success.
REMOVE JUNK FOOD. Remove this from your cabinets or put a sign up to discourage
you from overindulging. If it is not there, you cant eat it. And when you are super
hungry, grab another piece of fruit or vegetable instead.
10
LEARN TO HATE FOOD. Ok, not really, but the less you become obsessed with your
favorite snacks, the better off you will be. While the thought of not eating your
favorite ice cream may be hard to handle, it's just holding you back from the
ultimate transformation.
THE EXTRAS
THEY WONT
TELL YOU
From the training side, you need to target muscles like you
mean it. Train each muscle with focus and purpose, so it
responds by getting bigger, thicker, and harder. You do
this by implementing a volume-oriented approach that
also pushes the envelope by challenging your muscles at
every possible angle. This way, you leave no stone
unturned by making sure all your muscle fibers are
exhausted by the end of the week.
Another big thing to remember is Dont Let Up. This
program will punish you. If performed at max intensity, it
will bring you to your knees. But you will get reprieve. At
the end of the eight weeks, you will have a new physique,
likely the best you have ever had. It will turn your friends
and family members heads and give you a completely
elevated sense of pride. Only the strong survive, and while
that may sound clich, its truth has never been revealed
like it will be when you finish with this program. As my
mantra continues to say: You cant be soaring with the
eagles if you are running with the chickens. Suck it up,
dial it in, and push your limits.
Start Date:
Start Weight (lbs):
Start Bodyfat %:
Total Bodyfat % Lost:
Start Chest (in):
Start Waist (in):
Start Upper Arm (in):
Start Thigh (in):
Start Calf (in):
Completion Date:
Complete Weight (lbs):
Complete Bodyfat %:
Total Fat Lost/Muscle Gained:
Complete Chest (in):
Complete Waist (in):
Complete Upper Arm (in):
Complete Thigh (in):
Complete Calf (in):
SUN
MON
TUE
WED
THU
FRI
SAT
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Workout #1
Workout #2
Workout #3
Workout #4
Workout #5
Workout #6
Workout #7
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Workout #8
Workout #9
Workout #10
Workout #11
Workout #12
Workout #13
Workout #14
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Workout #15
Workout #16
Workout #17
Workout #18
Workout #19
Workout #20
Workout #21
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Workout #22
Workout #23
Workout #24
Workout #25
Workout #26
Workout #27
Workout #28
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Workout #29
Workout #30
Workout #31
Workout #32
Workout #33
Workout #34
Workout #35
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Workout #36
Workout #37
Workout #38
Workout #39
Workout #40
Workout #41
Workout #42
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Workout #43
Workout #44
Workout #45
Workout #46
Workout #47
Workout #48
Workout #49
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Workout #50
Workout #51
Workout #52
Workout #53
Workout #54
Workout #55
Workout #56
Visit iSatori.com/HGChallenge to find out how you can submit your before and after
photos and numbers for a chance to WIN!
10
WEEK
Exercise
1
2
3
4
5
6
7
8
9
10
Workout #1
Workout #2
Workout #3
Workout #4
Workout #5
Workout #6
Workout #7
Cardio
WEEK
UP YOUR STRENGTH AND INTENSITY. TRY TO INCREASE 5 TO 10LBS ON EVERY EXERCISE YOU PERFORM THIS WEEK. WARNING: YOU MAY FATIGUE A LITTLE FASTER.
Exercise
1
2
3
4
5
6
7
8
9
10
Workout #8
Workout #9
Workout #10
Workout #11
Workout #12
Workout #13
Workout #14
Cardio
WEEK
1
2
3
4
5
6
7
8
9
10
Workout #15
Workout #16
Workout #17
Workout #18
Workout #19
Workout #20
Workout #21
Cardio
or Day Off
WEEK
INCREASE WEIGHTS, KEEP UP YOUR VOLUME, AND CRANK OUT AS MANY EXTRA SETS AND REPS AS YOU CAN. SQUEEZE TIGHT AT THE END OF EACH REP TO FEEL YOUR PUMP.
Exercise
1
2
3
4
5
6
7
8
9
10
11
or Day Off
Barbell Squat 4 x 12, rest 75-90
Step Ups w/ Dumbbell 4 x 12, rest 60-75
Smith Machine Lunge 4 x 12, rest 60-75
Leg Press 4 x 12, rest 75-90
Leg Extension 4 x 12, rest 60-75
Leg Curl 4 x 12, rest 60-75
Single Leg Standing Leg Curl 4 x 12, rest 60-75
Standing Heel Raise 4 x 12, rest 75-90
Rope Ab Crunch 4 x 12, rest 60-75
Decline Sit Up 4 x 12, rest 60-75
HIT Cardio*, 20 mins * If too fatigued, do cardio on off day
KEEP YOUR WEIGHTS THE SAME AND PICK UP YOUR PACE. DONT FOCUS ON THE WEIGHT AS MUCH AS EXTENDING SETS AND INCREASING OVERALL VOLUME
Exercise
or Day Off
Barbell Squat 4 x 12, rest 75-90
Step Ups w/ Dumbbell 4 x 12, rest 60-75
Smith Machine Lunge 4 x 12, rest 60-75
Leg Press 4 x 12, rest 75-90
Leg Extension 4 x 12, rest 60-75
Leg Curl 4 x 12, rest 60-75
Single Leg Standing Leg Curl 4 x 12, rest 60-75
Standing Heel Raise 4 x 12, rest 75-90
Rope Ab Crunch 4 x 12, rest 60-75
Decline Sit Up 4 x 12, rest 60-75
HIT Cardio*, 20 mins * If too fatigued, do cardio on off day
Workout #22
Workout #23
Workout #24
Workout #25
Workout #26
Workout #27
Workout #28
Cardio
or Day Off
Barbell Squat 4 x 12, rest 75-90
Step Ups w/ Dumbbell 4 x 12, rest 60-75
Smith Machine Lunge 4 x 12, rest 60-75
Leg Press 4 x 12, rest 75-90
Leg Extension 4 x 12, rest 60-75
Leg Curl 4 x 12, rest 60-75
Single Leg Standing Leg Curl 4 x 12, rest 60-75
Standing Heel Raise 4 x 12, rest 75-90
Rope Ab Crunch 4 x 12, rest 60-75
Decline Sit Up 4 x 12, rest 60-75
HIT Cardio*, 20 mins * If too fatigued, do cardio on off day
Facebook.com/iSatoriTech and
Instagram.com/iSatori_Inc
12
WEEK
Exercise
1
2
3
4
5
6
7
8
9
10
Workout #29
Workout #30
Workout #31
Workout #32
Workout #33
Workout #34
Workout #35
Cardio
or Day Off
WEEK
UP YOUR STRENGTH AND INTENSITY. TRY TO INCREASE 5 TO 10LBS ON EVERY EXERCISE YOU PERFORM THIS WEEK. WARNING: YOU MAY FATIGUE A LITTLE FASTER.
Exercise
1
2
3
4
5
6
7
8
9
10
Workout #36
Workout #37
Workout #38
Workout #39
Workout #40
Workout #41
Workout #42
Cardio
or Day Off
WEEK
KEEP YOUR WEIGHTS THE SAME AND PICK UP YOUR PACE. DONT FOCUS ON THE WEIGHT AS MUCH AS EXTENDING SETS AND INCREASING OVERALL VOLUME
Exercise
1
2
3
4
5
6
7
8
9
10
Workout #43
Workout #44
Workout #45
Workout #46
Workout #47
Workout #48
Workout #49
Cardio
or Day Off
WEEK
INCREASE WEIGHTS, KEEP UP YOUR VOLUME, AND CRANK OUT AS MANY EXTRA SETS AND REPS AS YOU CAN. SQUEEZE TIGHT AT THE END OF EACH REP TO FEEL YOUR PUMP.
Exercise
1
2
3
4
5
6
7
8
9
10
13
Workout #50
Workout #51
Workout #52
Workout #53
Workout #54
Workout #55
Workout #56
Cardio
or Day Off
Facebook.com/iSatoriTech and
Instagram.com/iSatori_Inc
14
WEEK
WEEK
FILL IN YOUR WEIGHT (POUNDS/KILOS) USED, FOR EACH EXERCISE, TO TRACK YOUR PROGRESS.
Exercise
1
2
3
4
5
6
7
8
9
10
Exercise
WEEK
Exercise
Workout #3
Workout #4
Workout #5
Workout #6
Workout #7
Heavy
Push Routine
Light
Pull Routine
Heavy Legs
Routine
Light Push
Routine
Heavy Pull
Routine
Light Squat
Routine
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Workout #8
Workout #9
Workout #10
Workout #11
Workout #12
Workout #13
Workout #14
Heavy
Push Routine
Light
Pull Routine
Heavy Legs
Routine
Light Push
Routine
Heavy Pull
Routine
Light Squat
Routine
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Workout #16
Workout #17
Workout #18
Workout #19
Workout #20
Workout #15
Workout #21
KEEP YOUR WEIGHTS THE SAME AND PICK UP YOUR PACE. DONT FOCUS ON THE WEIGHT AS MUCH AS EXTENDING SETS AND INCREASING OVERALL VOLUME
1
2
3
4
5
6
7
8
9
10
Exercise
Heavy
Push Routine
Light
Pull Routine
Heavy Legs
Routine
Light Push
Routine
Heavy Pull
Routine
Light Squat
Routine
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Workout #22
Workout #23
Workout #24
Workout #25
Workout #26
Workout #27
Workout #28
INCREASE WEIGHTS, KEEP UP YOUR VOLUME, AND CRANK OUT AS MANY EXTRA SETS AND REPS AS YOU CAN. SQUEEZE TIGHT AT THE END OF EACH REP TO FEEL YOUR PUMP.
1
2
3
4
5
6
7
8
9
10
15
Workout #2
UP YOUR STRENGTH AND INTENSITY. TRY TO INCREASE 5 TO 10LBS ON EVERY EXERCISE YOU PERFORM THIS WEEK. WARNING: YOU MAY FATIGUE A LITTLE FASTER.
1
2
3
4
5
6
7
8
9
10
WEEK
Workout #1
Heavy
Push Routine
Light
Pull Routine
Heavy Legs
Routine
Light Push
Routine
Heavy Pull
Routine
Light Squat
Routine
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Facebook.com/iSatoriTech and
Instagram.com/iSatori_Inc
16
WEEK
WEEK
FILL IN YOUR WEIGHT (POUNDS/KILOS) USED, FOR EACH EXERCISE, TO TRACK YOUR PROGRESS.
Exercise
1
2
3
4
5
6
7
8
9
10
Exercise
WEEK
Exercise
Workout #31
Workout #32
Workout #33
Workout #34
Workout #35
Heavy
Push Routine
Light
Pull Routine
Heavy Legs
Routine
Light Push
Routine
Heavy Pull
Routine
Light Squat
Routine
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Workout #36
Workout #37
Workout #38
Workout #39
Workout #40
Workout #41
Workout #42
Heavy
Push Routine
Light
Pull Routine
Heavy Legs
Routine
Light Push
Routine
Heavy Pull
Routine
Light Squat
Routine
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Workout #44
Workout #45
Workout #46
Workout #47
Workout #48
Workout #43
Workout #49
KEEP YOUR WEIGHTS THE SAME AND PICK UP YOUR PACE. DONT FOCUS ON THE WEIGHT AS MUCH AS EXTENDING SETS AND INCREASING OVERALL VOLUME
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Exercise
Heavy
Push Routine
Light
Pull Routine
Heavy Legs
Routine
Light Push
Routine
Heavy Pull
Routine
Light Squat
Routine
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Workout #50
Workout #51
Workout #52
Workout #53
Workout #54
Workout #55
Workout #56
INCREASE WEIGHTS, KEEP UP YOUR VOLUME, AND CRANK OUT AS MANY EXTRA SETS AND REPS AS YOU CAN. SQUEEZE TIGHT AT THE END OF EACH REP TO FEEL YOUR PUMP.
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Workout #30
UP YOUR STRENGTH AND INTENSITY. TRY TO INCREASE 5 TO 10LBS ON EVERY EXERCISE YOU PERFORM THIS WEEK. WARNING: YOU MAY FATIGUE A LITTLE FASTER.
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WEEK
Workout #29
Heavy
Push Routine
Light
Pull Routine
Heavy Legs
Routine
Light Push
Routine
Heavy Pull
Routine
Light Squat
Routine
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Facebook.com/iSatoriTech and
Instagram.com/iSatori_Inc
18
SCIENTIFIC UPDATE:
BREAKING NEWS!
The Game-Changer Is Here! Its called Bio-Gro and its
about to change EVERYTHING you thought you knew about
protein use and synthesis and its role in your ability to
develop new muscle.
A scientific Q&A review from the Editors of Real Solutions for Iron Warriors
David, you have an impressive
resume of accomplishments and
scientific community involvement in strength training and
nutrition. What has you so
excited about this new scientific
breakthrough in muscle-building
technology. And, what is it?
David Sandler [DS]: Thank you
for the kind words. Ive
devoted myself to this industry
for over 20 years and am
proud of my involvement. Our
newest contribution in nutritional sciences is a product
called Bio-Groit is a true
game-changer from iSatori,
the company I work for, and is
the first to introduce a new
breed of designer supplementation called Bio-Active
Peptides. Basically, you can
think of Bio-Gro as fertilizer
for your muscles.
Very interesting, please tell us
morehow does it work?
DS: The technology in Bio-Gro
is indeed very interesting and
very different from anything our
industry has ever seen before.
We, at iSatori, have custom
engineered and patented the
first and most technically
advanced, low molecular
weight, micro-concentrated
form of Bio-Active Peptides
(BAPs) found only in Bio-Gro.
These custom BAPs are
designed to provide a
supra-physiological effect that,
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20
21
22
deweywhitworth
wleahy13
mkrough3rd
mmezzacappa_21
23
Scientific References:
461-469.
24
David Sandlers
SUPPLEMENT STACK
FOR LEAN MASS GAINS
Supplements should not be considered additives. Nor should they be considered as an if I have time. They are required because they provide
nutrients your body simply cant manufacture when it's needed. Nutrient timing is as much a part of performance as the workouts themselves, and
recovery may be the most important reason for specific timing. If you do not recover, you simply cannot maximize your training routines and thus
should be your prime motive when using supplements. The Hyper Growth Lean Mass Training Program is no slouch when it comes to requiring energy,
stamina, and drive. This stack is designed to maximize your muscle-building capacity, help you recover, and give you the energy you need to fuel
each and every workout.
Unlike other stacks and generic supplement advice others provide, I am going to tell you when and why you need each product in my stack. Sure, you
can do your workouts without them, but using them will ensure you have the power necessary for every rep, the recovery needed to increase muscle
size, and the metabolic lift you need to get those tight lines. Without this supplement stack, you simply will not maximize your potential gains. Stick
with this stack, eat properly, lift hard, and watch your physique change right before your eyes.
Bio-Gro
WHEN: Once before, during, and/or after your workout, then once
or twice more daily
WHY: Improves your muscle protein synthesis and efficiency and
utilization of the proteins you consume. Will help increase
strength and muscle size and improve recovery.
HOW MUCH: Mix 2 3 servings twice daily in liquid, such as a
protein shake, pre-workout, or amino drink, and thoroughly
agitate or blend, or mix with soft foods such as oatmeal, cereal, or
yogurt. Or take 5 7 capsules with a glass of water, amino,
pre-workout, or protein shake. Bio-Gro can be taken anytime with
or without food.
25
New Amino-Amp
with MethioMax
These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure, or prevent any disease.
Isa-Test GF or
New Isa-Test DA3
WHEN: Pre-workout or before you go to sleep daily, or you can split the
recommended dose and take at both times.
WHY: Helps increase strength, energy, and performance as well as
provides additional support for testosterone production.
HOW MUCH: Isa-Test GFtake four capsules with a full glass of water
one hour prior to exercise. On non-training days, take four capsules
one hour prior to bedtime. Take with or without food.
Isa-Test DA3mix one serving (one level scoop) with 8 to 12oz of
water. For best results, take prior to your workout, and on non-training
days, take one serving in the morning or evening. Do not exceed more
than two servings per day.
Eat-Smart
High Protein
Meal Replacement
4
MX-LS7 or MX-LS7 v2
WHEN: Two times per day. Be careful not to take fat burners too close to
bedtime as they often contain stimulants.
WHY: Help increase metabolic rate and accelerate the mobilization of
fats and fuels.
HOW MUCH: MX-LS7take one serving (3 capsules) twice daily with a
full glass of water, approximately 30 minutes before meals and/or
exercise.
MX-LS7v2begin by taking one capsule per day for the first three days,
30 minutes prior to morning meal. For maximum effectiveness, after day
four, take a second capsule six to eight hours later, 30 minutes prior to
main meal. To avoid restlessness, do not take within four hours prior to
sleep. Do not exceed more than
two capsules per day.
The Essentials
As a rule of thumb, I like to include a quality
multi-vitamin that has high Vitamin D3, magnesium,
and zinc, as well as a good omega-3 supplement to
provide extra strength and muscle support. And no
size-building program is complete without getting at least
3g to as much as 10g of creatine daily, as its ability to
improve muscle size and strength has unparalleled proof.
WHEN: Take 2 to 3 times daily in the morning, day time, and evening
and around your workout.
WHY: Increased protein builds lean muscle, curbs appetite, and
provides needed nutrients for overall health during caloric deficit.
HOW MUCH: Just add one level scoop to 8oz of cold water, skim or soy
milk, add 2 to 3 ice cubes, and mix in a blender, shaker bottle; use more
or less water to desired consistency. Or, for pudding-like consistency,
mix with 3 to 4oz of cold water in a bowl or a cup with a spoon.
These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure, or prevent any disease.
26
MEAL STRATEGY:
Hyper Growth
Lean Mass Diet
RESTRICT YOUR CALORIES WHILE PROVIDING ENERGY TO BUILD MUSCLE AND GET LEAN
Getting lean and muscular is no easy
task. Getting shredded is even tougher.
And while you may not plan to hit the
stage with striated glutes, there are a
few things you can do that will help
drop some hard-to-lose fat while you
continue to build rock-solid muscle.
I hate using the word diet because for many it
has a negative connotation when it comes to
eating. While it is true that if you want to get
really lean, you need to restrict calories, part of
successful dieting is making healthy eating
a regular part of your lifestyle. So when you are
ready to cut, it is much easier. To that end, if
you are quite a bit overweight, a highly
restricted diet is not your best choice. For a
less restricted diet, refer to the plan in the
Hyper Growth Bench and Squat Strength
Program. But for those looking to show off your
abs, define your muscles, and get the tightest
physique you have ever had, then be prepared
to dip into your discipline a little till you get the
hang of what it takes to be in top shape.
There are no shortcuts, and while you can stray
a little from your diet, if you go too far, you will
27
A SAMPLE DIET
Dont you hate when sample diets come out
and have specific serving sizes with no
guidance to match your body type. Should a
200-pound person consume the same 4oz
chicken breast as the 150-pound person?
Nope. So this nutrition plan will help you
modify your plan accordingly. As a rule of
thumb when it comes to gaining strength, you
want to eat a little more, shooting for as much
as 20 calories per pound of bodyweight per
day. But for losing fat and maintaining
muscle, you want to shoot for closer to 12 to 13
calories per pound unless you have a fast
metabolism and know it, in which case you can
CARBS (GR/KCAL)
PROTEIN (GR/KCAL)
FATS (GR/KCAL)
150
1800
225g/900kCal
158g/632kCal
30g/270kCal
200
2400
300g/1200kCal
210g/840kCal
40g/360kCal
250
3000
375g/1500kCal
263g/1052kCal
50g/450kCal
Meal breakdown for a person weighing 150 pounds based on an 1,800-calorie diet.
Breakfast 419
Snack 1
142 Lunch
362
Snack 2
142
Dinner
594
Snack 3
138
Pro CHO Fat Pro CHO Fat Pro CHO Fat Pro CHO Fat
148 208 63
52
72
18 128 180
54
52
72
18
208 296
90
48
72
18
cals
37
13
18
12
18
52
10
12
18
gms
52
32
45
74
Meal breakdown for a person weighing 200 pounds based on a 2,400-calorie diet.
Breakfast 557
Snack 1
191 Lunch
480
Snack 2
191
Dinner
785
Snack 3
191
Pro CHO Fat Pro CHO Fat Pro CHO Fat Pro CHO Fat
196 280 81
68
96
27 168 240
72
68
96
27
68
96
27
cals
49
17
24
17
24
69
17
24
gms
70
42
60
98
13
Meal breakdown for a person weighing 250 pounds based on a 3,000-calorie diet.
Breakfast 704
Snack 1
240 Lunch
602
Snack 2
240
Dinner
976
Snack 3
240
Pro CHO Fat Pro CHO Fat Pro CHO Fat Pro CHO Fat
120
36 212 300
90
84
120 36
84 120
36
cals
61
30
10
21
30
86
21
gms
88
12
21
53
75
122
16
30
28
EVENING
Dinner Possibilites
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
MEAL 6
1 cup of cottage
cheese, add fruit
or nuts
6 to 8oz turkey or
chicken breast, 2 slices
whole-wheat bread,
fat- and sugar-free
condiments
1 can tuna,
1 to 2 cups of
broccoli or
green beans
1 to 2 scoops
of protein or
4 hard-boiled
egg whites
Dieting is tough. The urge to snack will always be there, as part of the unfortunate demand of cutting up is feeling a little hungry. Try to resist snacking,
but if you have to, use good judgment, and try to keep serving sizes to a minimum. The following lists should act as guides, but understand that not all
foods are the same. Take a look at packaging for sugar and fat levels before indulging in what may look like a low-cal snack.
MORNING
Breakfast possibilities:
Banana
cup Edamame
4 egg whites
29
DAYTIME
Lunch possibilities:
Eat-Smart Bar
8 medium-sized shrimp
30
BIO-GRO HYPER-GROWTH
LEAN MASS TRAINING PLAN
Call Toll Free: 1-866-688-7679
(Mon Fri, 8:00 a.m. to 5:00 p.m.),
or email us at info@isatori.com, or visit us at:
Facebook.com/iSatoriTech
Instagram.com/iSatori_Inc
YouTube.com/iSatoriTech
These statements have not been evaluated by the Food and Drug Administration. These products
are not intended to diagnose, treat, cure, or prevent any disease.