Muscle Max - Workout Journal

Table of Contents
Motivation.....................................................................4
Cardio............................................................................5
Nutrition........................................................................9
Strength Training/Weight Lifting..............................15
Supplements...............................................................16
Week Weight and Nutrition Log..................................9
Max Muscle Recommended Workout Routine .... 20
Log Pages.................................................................. 28
DISCLAIMER: All of the content in this log is provided for general informational purposes only. It is not meant to replace any
advice provided by a medical professional. This content is not intended to diagnose or treat medical problems, or substitute
for appropriate medical care. Individuals currently under the care of a physician and/or those taking medications for diabetes,
heart disease, hypertension, or any other serious medical condition should consult their healthcare provider prior to beginning
any fitness or dietary program. Never disregard professional medical advice or delay seeking it because of something you
have read in this book. Max Muscle makes no claims regarding the interpretation or utilization of the information included in
this workout log or the content added by the user. Using the information and advice in this book is done at your own risk and
you waive any right to make claims against Max Muscle for the use of said information. You should always consult your physi-
cian before changing your diet and exercise routine.
Thank you for choosing Max Muscle's
Workout Log. Over the next 12 weeks, we
will help guide and support you in your
commitment to improving your body,
health, and fitness. By purchasing this log
book and trying our supplements, you
have taken the critical first step to
enhancing your workouts and your body.
1
Using Your
Max Muscle LOg:
How many reps did you do last night on the incline bench? How
long did Mondays cardio session last? With all the different lifts
and exercises you do each week, it can be near impossible to
remember and keep track of it all, especially over a long period of
time. Thats where your new Max Muscle Workout Log comes in.
Having a convenient and organized record of your workouts is

critical to seeing your daily and long-term progress. By recording
your workouts daily, youll be able to determine where you can
push yourself harder, which muscle groups need more focus, and
which routines are giving you the best results. Careful tracking
each day will help you maximize your time and effort in the gym.
Soon, youll notice the difference, not only in your log book but
also in how you feel at the gym and how you look in the mirror.
Your Max Muscle Log can help you both plan and track your
workouts. Before you hit the gym, look back at your previous
work-outs to plan which muscle groups youll be targeting or to set
a distance/time goal for your cardio workout. Many users find it
help-ful to write down the exercises they will be doing before they
get to the gym. This added commitment can help keep you
focused on your goal and motivated to complete your full workout.
Your Max Muscle Log will also be a valuable resource for you
outside of the gym. Working out is a major part of achieving your
goals, but nutrition, motivation, and supplements are also key to
success. Read through the introductory pages for important
information about balanced nutrition, getting and staying moti-
vated, and proper supplementation in addition to specific exercise
and lift recommendations.
Ready to get started? Great! Read on to get our full advice,

start planning todays workouts, and then get ready to break a
sweat. From the first workout you log, youll be on your way to
a whole new you.
2
MoTivaTion
By using this log book, youve already taken the first step to bet-
ter fitness. Right now, youre motivated to get in better shape and
improve your health and your body. It will be essential to stay mo-
tivated in order to reach your goals. Whether you want to look and
feel stronger, finally get a six-pack, gain confidence, improve your
health, or all of the above, youve made the right decision to get
started with Max Muscle and a regular, disciplined commitment to
working out.
Youre motivated to succeed and Max Muscle is here to help you

maintain that motivation through the next 12 weeks and beyond!
Being fit and healthy is a way of life. While the challenges of life
may present obstacles, keeping in mind your motivation for fitness
will help you stay on the path to success. Remember, its a mara-
thon, not a sprint. Although reaching your goals will take time and
effort, the progress and results you see along the way will make it
all worthwhile. Just take a look at the pictures of some of our cus-
tomers. Like you, they committed to improving their bodies,
health, and fitness. With your determination and our support, you
too can achieve your fitness goals!
Here are some tips to keep you

going on your workout plan:
1) Dont do what you hate. We all have that one exercise we cant
stand. Forcing yourself to include it all the time in your workouts
is going to make you dread going to the gym. Instead, look for
replacement lifts that work the same muscle groups or forms of
cardio that you like better. Come back to the dreaded exercise in a
few weeks. You may find that your increased strength and endur-
ance have made it a lot easier!
2) Save the exercises you like for last. If you leave your tough-
est/most boring exercises until the end, you may be tempted to
just skip them. If you do them first, youll have something to look
forward to when youre midway through your workout. And, youll
finish with a bang since youre doing what you like.
3) Make your goals attractive. Each person has something differ-
4
ent theyre working toward. Dont let the goals of others take your
focus off your own! Choose your goals based on your own specific
motivations and experience. For example, if youre a 200 lb. guy,
benching over 200 lbs., the bar with 4 45-lb. plates on them, or
your own body weight might all actually be the same thing, but one
of them will probably sound more attractive to you than the others.
Figure out which it is for you and work toward that goal!
4) Switch up the routine. Keeping your routine fresh will keep you
excited to try new exercises and variations. But try to keep your
workout partners changing also. If you stick with the same partner
for a long time, they may become more willing to let you skip a day
or two until you stop completely. Find a new partner every few
months who will hold you accountable if you skip a session.
5) Plan your workouts in advance. Schedule days in your calen-

dar that youll be hitting the gym or working out at home at least a
month in advance. This way, you wont be tempted by other things
that may spring up since youll have scheduled with your buddy to
meet up at the gym on these days already. Youll hold yourself more
accountable than if you have a set schedule and a friend
depending on meeting you at the gym.
6) Buy a few months worth of supplement or protein in ad-

vance. The logic is simple. If you buy a few extra bottles of Max
Muscle, Max Test Ultra, protein, or whatever supplement you use,
youll be more inclined to work out and use those tubs so the
money doesnt go to waste. Plus, the supplements will get you
amped to work out and help you achieve better results, faster
(which is also very motivating). Just remember to restock when you
start running low.
Cardio
You work hard in the gym. Make sure youre showing off the body
youve put in the time, energy, and sweat to create. Cardio is the
necessary step to getting the toned, defined, and sculpted look
that will show off the muscle youve built. It does this by helping
your body burn off unwanted fat and tone muscles. Not only does
cardio give you the muscular definition you want, but youll get
bonus health benefits for your heart, as well. In short, even if you
prefer strength training, cardio is well worth your time and effort.
Intensity, Duration, Frequency

In evaluating any cardio routine, intensity, duration, and frequency
must all be considered. Combined in different ways, these vari-
5
ables can produce significantly different results. Intensity refers
the percentage of your maximum heart rate that you are reaching
during your cardio exercise. Maximum heart rate is the number of
times your heart can beat in a minute. Most experts agree that the
optimal (target) rate to keep your heart at for fat burning is 65% of
this maximum. To calculate this approximately, you can subtract
your age from 220 and then multiply by 0.65. Many cardio ma-
chines in the gym have heart rate monitors. You can use these to
track your heart rate, or you can invest in a small, personal heart
rate monitor that you can use anywhere (these are often more ac-
curate). When working out, periodically check that your heart rate
is staying in or close to that 65% range and increase or decrease
the challenge as necessary to adjust.
Duration is the amount of time you are spending during a specific

cardio session. Hate cardio? Hang in there for at least 20 minutes
to make it worth your while. Only you know how many calories you
need to burn to make cardio work best for you. Remember, there
are 4 calories in every gram of carbohydrates and 9 in every gram
of fat. Be honest with yourself and do enough cardio to keep your
net calorie levels where you want them to be.
Frequency refers to how often you are doing cardio. To get your
cardiovascular system in optimal shape, high-intensity exercise
is recommended several times per week. The optimal amount
for you will depend on your training routine. Remember, just like
strength training, you need rest days from cardio, as well.
Which cardio plan is best for me?

There is no perfect cardio plan that fits everybody. Some people
like running, others like cycling, others like jumping rope, and some
people dont like any of it! Here are some tips to guide you to your
best cardio plan.
Hate those long, slow, boring runs on the treadmill? Then youre in
luck! To burn the most fat, high intensity-interval training (HIIT) has
been shown to be very successful, and it will save you at least half
an hour of cardio. Heres a sample workout you can try if you dont
like the treadmill:
Do 1 set of each of these while timing yourself. Rest for double

that time, then do another set. If you can complete a circuit in less
than 90 seconds, skip the rest step and keep going!
Body Weight Squat: 24 reps

Body Weight Alternating Lunge: 12 each leg
Body Weight Split Jump: 24 each leg
6
Body Weight Jump Squat: 12 reps
If you do like the treadmill or the bike, you can try one of these:
Warm up for 5 minutes. Either by using the speed interval set-

ting on your treadmill or manually controlling the speed, perform a
challenging sprint for 10-15 seconds, then drop down to a jog/fast
walk for 30-45 seconds, and then bring it back up to a sprint again.
Continue this pattern for 20 minutes (or as long as you can go).
If youre on the bike, perform 45 seconds of high-intensity biking,

then rest for 45 seconds. Continue this pattern 5 more times. Do a
slow bike at the end to cool down.
Youll find yourself sweating like a pig, but youll have burned much
more fat than you would have with a long, slow jog or bike. Be
warned though, youll use a lot of energy to do these exercises.
Dont expect to follow up these exercises with a long lifting ses-
sion.
Should you eat before or after your cardio/workout? Experts have

done studies, and its been determined that youll burn more calo-
ries up to 24 hours after your workout if you do eat something
before you work out. Have something small like a piece of fruit or a
power smoothie. This can help provide your muscles with the fuel
they need to blast through a better, longer cardio session. Dont
consume a ton of food, though, (to avoid stomach cramping and
unnecessary calories) and give yourself an hour or so to digest!
What about doing cardio before or after your weight workout? Well,
if youre working out the same muscle groups in both your cardio
and weight set on the same day, do the cardio after. Otherwise, it
doesnt matter! Do what motivates you. For some people, getting
cardio out of the way first helps them stay in the gym longer to
work on strength. Others love the rush of endorphins from cardio
and use it to push through lifts later on. Try it both ways and see
what works best for you.
So how many calories did you actually burn on the treadmill or

elliptical machine? Check out the cardio chart on the next page for
some of the most common exer-cises.
7
Calories burned
during exercise,
sport, or activity
Exercise, Sport, Activity (1 hour) 130 lb. 155 lb. 180 lb. 205 lb.
Cycling, 10-11.9 mph, light 354 422 490 558

Cycling, 12-13.9 mph, moderate 472 563 654 745
Cycling, 14-15.9 mph, vigorous 590 704 817 931
Cycling, 16-19 mph, very fast 708 844 981 1117
Stationary cycling, light 325 387 449 512
Stationary cycling, moderate 413 493 572 651
Stationary cycling, vigorous 620 739 858 977
Stationary cycling, very fast 738 880 1022 1163
Circuit training, moderate intensity 472 563 654 745
Stair machine 531 633 735 838
Running, 12 min. mile 472 563 654 745
Running, 10 min. mile 590 704 817 931
Running, 8.5 min. mile 679 809 940 1070
Running, 7 min. mile 826 985 1144 1303
Jumping rope, fast 708 844 981 1117
Jumping rope, moderate 590 704 817 931
Swimming laps, general, slow 413 493 572 651
Swimming laps, general, fast 590 704 817 931
Basketball game, competitive 472 563 654 745
Basketball game, practice 354 422 490 558
Football, non-competitive 472 563 654 745
Frisbee 472 563 654 745
Tennis 413 493 572 651
8
Nutrition
To build muscle, lose fat, and sculpt your body, exercise is essen-
tial. However, eating a clean, balanced diet is just as important for
getting results. You work hard in the gym - dont let your eating
habits erase your progress!
Proper nutrition is vital to your success. Food is your bodys fuel.

What you put into your mouth has a big impact on the results you
get out of your workouts. If you find that your workouts are going
great, but youre not seeing the results, what youre eating (or not
eating) may be to blame. Keeping track of your daily food intake
can help you make sure youre getting the nutrients to meet your
fitness goals.
Carbohydrates
Carbohydrates are macronutrients that are found naturally in many
plant-based foods, as well as added to processed foods by food
manufacturers. Carbs get a bad rep in the media because eating
too many is associated with weight gain. But, the truth is, every-
body needs carbohydrates in order to function at its peak. Carbo-
hydrates are a main source of the bodys fuel, powering our brains
and our muscles and just about everything else. If we dont provide
our bodies with carbs for workout fuel, our bodies may end up
using protein for fuel, and protein should be growing and repairing
muscle.
There are three main forms of carbohydrates: sugar, starch, and fi-
ber. Sugars are the simplest forms of carbohydrates and are found
naturally in fruits, vegetables, and milk products. Simple carbohy-
drates are quick sources of energy for the body and include sugars
like sucrose (found in table sugar and many fruits), fructose (found
in many fruits), glucose (found in most plant foods), maltose (found
in grains), and lactose (found in milk and milk products). Soft
drinks, honey, fruit juice, and many candies are very high in these
simple sugars.
After a workout, your body may have exhausted all of its energy
stores. Simple sugars eaten right after a workout quickly restore
your bodys supply of usable energy and can help your body avoid
breaking down muscle for energy. A protein shake, glass of fruit
juice, or a handful of dried fruit are good choices. We recommend
keeping protein powder in your gym bag or locker to provide some
of these post-workout carbs on the go.
9
Starches are considered complex carbohydrates and are found
naturally in vegetables, grains, dry beans, and many other foods
Starches are complex because they are broken down by the
body into simple sugars. This process takes more time, allowing
starches to supply the body with longer, more sustained energy
than simple sugars. Foods high in starches include bread, cereals,
potatoes, pasta, rice, and beans.
Complex carbohydrates should be part of your pre-workout and

post-workout meals. Pre-workout carbs provide the long-term
energy your body needs to keep you performing at your peak
throughout a long workout. Post-workout carbs will restore your
bodys supply of energy to sustain you for later in the day.
Fiber
Dietary fiber is considered a carbohydrate; however, it is resistant
to digestion and is passed through the body unabsorbed. Whole
fruits, raw vegetables, and whole grains are typically very high in
fiber and, as a result, help you feel fuller on fewer calories. If youre
trying to cut weight, choosing fiber-rich foods will support your
goal by helping you control your hunger. While fiber should feature
heavily in a healthy diet, you should avoid eating too much fiber in
your pre-workout meal as it may cause stomach cramping during
your exercise. Instead, include fiber in your post-workout snacks
and meals to keep you feeling full throughout the rest of your day.
Protein
Protein is crucial for the bodys continual growth, repair, and main-
tenance. Proteins make up our skin, bones, nails, hair, and so
much more of our bodies. Most importantly for building muscle,
protein is needed to repair the damage done to our tissues through
the stress of our workouts. This repair process allows muscles to
grow, but only if the body has enough protein.
Your bodys specific protein requirements will depend on your size

and how vigorous your workout schedule is and your size. If you
work out five or more days per week, youll need about 0.55 grams
of protein per pound of your weight. If youre working out 3-5 days
per week, aim to get 0.45 grams of protein per pound per day. So,
if youre a 175lb male working out three days per week, try to get
about 80 grams of protein in your diet every day. As your body be-
comes leaner and stronger, you may need to increase this amount
in order to continue to experience muscle growth.
Be sure to space your protein consumption over the course of

the day. For your bodys optimal protein synthesis, you should be
consuming protein with every meal. This is because your body can
10
only process a certain amount of protein at one time. Eating all
of your daily protein at once will result in only a fraction of it be-
ing put to the best muscle-building use. It is especially important
to consume protein after your workout to restore and repair your
muscles.
Unfortunately, not all proteins are created equal. Vegetarians will

have a harder time getting the right kinds of protein for optimal
muscle building. Nutritionally, animal proteins (like chicken) are
more complete proteins and contain specific amino acids in the
right proportions for your body. Nuts and beans can be good
sources of protein; however, they dont have the same proportions
of essential building blocks. If you can, choose animal proteins
(meats and dairy) when possible.
Dietary Fat
Fats are compounds that occur naturally in animal and plant tis-
sues and serve as one of the bodys major energy stores. In addi-
tion to storing energy, fats are also important for maintaining body
temperature, protecting and insulating organs, and promoting
healthy cell functioning, among many other important functions.
Some fats are also important sources of essential fatty acids,
which have numerous proven health benefits. Therefore, even
though most people associate fats with unhealthy diet, this is
not necessarily the case.
Saturated fats, unsaturated fats, and trans fats differ in several

ways. On a basic level, their chemical structure sets them apart
and changes their physical characteristics (and the way your body
metabolizes them). Most saturated fats are solid at room tempera-
ture and can store more energy than unsaturated fats. Examples
of foods high in saturated fat include cheese, butter, lard, and fatty
meats. In contrast, unsaturated fats are typically liquid at room
temperature. Foods that are higher in unsaturated fats include olive
oil, nuts, avocados, and canola oil. Unsaturated fats (including
monounsaturated and polyunsaturated) are considered to be more
healthful than saturated fats, as studies have shown positive heart
health benefits from these fats.
Trans fats also differ in chemical structure and have been in the
news recently due to their links to coronary heart disease and
cholesterol problems. Nutritional authorities today recommend that
you keep the level of trans fats in your diet to an absolute mini-
mum. Trans fats must be included on nutritional labels, so check
the labels on packaged foods to identify and avoid these fats
whenever possible.
11
Omega-3 fatty acids have also been in the media spotlight lately,
but for the opposite reason of trans fats. They are reported to
significantly benefit heart health in addition to having a positive
impact on inflammation, the immune system, and brain function-
ing. Omega-3s include some essential fatty acids that cannot be
produced by the body and therefore must come from diet. Good
sources include fatty fish like salmon, tuna, and swordfish.
Water and Hydration

Hydration is critical to performing, feeling, and looking your best.
Water is critical for your bodys metabolism and for the contraction
of your muscles during exercise. However, were constantly losing
water from our bodies. It leaves through our breath, through our
sweat, and through the bodys elimination of waste. The average
adult loses 10 cups of water on an average day. However, if youre
working out in a hot and humid environment, you can lose as much
as 8 cups or more in an hour.
You should hydrate before, during, and after exercise. About 3

liters (approx. 13 cups) of total fluids per day for adult men and
about 2.2 liters (approx. 9 cups) for adult women are recommend-
ed. Youre probably getting about 20% of this already from the
food you eat. If you are working out, you should increase your wa-
ter intake to offset fluids lost through sweat. Exactly how much you
need depends on how much you sweat (and thus the temperature
and the duration and intensity of your exercise). Electrolytes (like
sodium) are also lost through sweat, so replenishing yourself with a
sports drink after intense exercise is a smart choice.
Dehydration occurs when your body does not get enough water
to execute its normal, necessary functions. The first symptoms
of dehydration may include dry mouth, fatigue, thirst, dry skin,
headache, constipation, and dizziness. Clear or light-colored urine
signals good hydration; a dark yellow color typically indicates
dehydration. Mild to moderate dehydration is usually treated with
re-hydration. Severe cases will demand medical attention. The
best defense against dehydration is drinking water consistently
throughout the day. Keep a glass on your desk and water bottles in
your car and gym bag as constant reminders.
Everything in Balance
Now that youre familiar with the major macro-nutrients, you know
that youll need some of all of them in your diet everyday. But how
much of each do you need? As is often the case, the answer is it
depends. It will depend on your specific goal, your current fitness
level, your size, and your metabolism, among other variables. For
example, the nutrient requirements for someone trying to build
12
muscle and get bigger differ widely from those of someone trying
to lose body fat and focus on toning. Further, youll need to adjust
your daily intake as your body continues to grow and change. For
a baseline, try out the tools and calculators on www.ForceFactor.
com to estimate the nutritional needs for your specific body and
goals.
In addition to balancing macro-nutrients, you should keep an eye

out to get key vitamins and minerals in your diet. In addition to
depleting your energy stores, strenuous exercise can also reduce
your bodys supply of important vitamins and minerals. Taking a
daily multivitamin, especially one that it designed for an active
lifestyle, is often a good start. Omega-3 supplements are also ben-
eficial for the active body. Research today suggests that adequate
EPA/DHA (types of omega-3s) levels play a role in everything from
energy production to blood oxygenation to tissue development to
strengthening the immune system. Most of us dont get adequate
omega-3s from our diet (foods like seafood, nuts, and flax seeds
are good sources), so supplementing a balanced diet with an
omega-3 supplement can be a smart choice to meet daily nutrient
goals.
Cheat Meals
We strive to eat healthfully and keep a balanced diet as much as
possible. However, like you, were only human: sometimes we
crave junk foods like ice cream, pizza, nachos, and chicken
wings. Banning these foods forever isnt going to work as a diet
strategy. Instead, moderation is key to smart nutrition. We like to
designate special cheat meals every week as an opportunity
to indulge in our favorites. Choosing to have a cheat meal from
time-to-time can be a smart strategy. Heres why:
Youre less likely to binge.

Strict diets usually fail because banning certain foods outright
can lead to major rebounds later on. Allowing yourself to have the
foods and special treats you crave from time to time, can reduce
the chances of a major, progress-stalling binge that is prompted by
stress, exhaustion, or even just boredom with your current diet. In
short, a small treat now can help you avoid a 2,000 calorie binge
later.
Youre more likely to stick

to your diet plan (and for longer!).
There will always be tasty temptations around. Whether its passing
a bakery on the way to work, going to a steakhouse for dinner with
13
clients, or just going out for drinks with the guys, its impossible
to isolate yourself from unhealthy (but delicious) foods. No one
can avoid all temptations, so cut yourself some slack and indulge
a little. Youre in great shape if you stick to a clean diet 90% of
the time. Occasional cheat meals allow you to have your favor-
ites when you need to without quitting the whole nutrition plan for
good.
Youll get extra energy for the gym.

Feeling sluggish? Your commitment to restricting calories may
be to blame. If you have been dieting for a few weeks, then your
fatigue may be the result of low levels of glycogen stored in your
muscles. Your muscles need stored glycogen for energy to propel
them through exercise. Low levels can lead to feeling tired and
weak during your workouts. A cheat meal provides extra calories
and carbs to your body. This can replenish some of your glycogen
stores and help give you the extra energy you need to train harder
and longer.
Youll rev up your metabolism.

When youre following a strict diet, your body can sense starvation
and slow down your metabolism. Even though you know youre
trying to lose some body fat, your body may be working against
you by trying to function at a lower level to expend fewer calories.
Providing extra calories with a cheat meal can confuse your body
and help kick your metabolism back into gear. This helps your
body get less accustomed to running on low calories and make
getting leaner easier.
NUTRITION TRACkINg
Tracking your dietary demands and food intake can be as impor-
tant as tracking your workouts. As with your daily workout logs,
youll be able to notice patterns and identify areas where you need
more or less focus. From there, youll be able to adjust your diet
so you can get better body results, faster. Planning out and writing
down what youre going to eat before you eat it can also help you
to avoid slip ups and junk food binges. Luckily, todays nutritional
labels must provide a lot of the key information youll be looking
for: calories, fat (including saturated and trans), carbohydrates, fi-
ber, and protein. Take a close look at your serving size and remem-
ber that if you bite it you must write it!
Finally, remember that healthful foods can actually taste great!
14
sTrengTh Training/
WeighT lifTing
This section will teach you some of the best exercises that Max
Muscle has found to help burn fat and tone your major muscle
groups. Create a schedule to focus on different muscle groups on
different days to avoid over-training. You can incorporate these
exercises as a baseline and add in new and more complicated
lifts as you progress. A consistent commitment to strength
training will have you on your way to seeing solid muscle gains.
Here are some general work out tips to keep in mind no matter
how advanced you are:
1) Dont overexert yourself. Start off using smaller weights and in-
crease weight in gradual increments until you find your maximum.
Youre not at the gym to impress anybody; youre there to get
stronger, healthier, and meet the goals youve set for yourself.
2) Ramp up slowly. Consider adding on the smallest weight pos-

sible to each exercise so you dont miss the right level of weight for
you, right now. Training with too-heavy or too-light weights will limit
your progress.
3) Keep the blood flowing. On non-lifting days, keep your mus-

cles active. Try doing some light cardio to increase blood flow for
better recovery. Or, perform some of the same exercises you do
normally but use just 25% of your normal max weight and aim to
do 100 repetitions, either in 4 sets or 2.
4) Fast movements work more muscles. When you lift slowly,

you only use a few of your muscle fibers at once and when those
are worn out, your body switches to a different set of fibers. The
faster you lift the weights, the more muscle fibers your body needs
to activate at any given time to lift it. That being said, it is critical
to remain in total control when you are lifting. Only move as fast as
you can correctly perform the exercise to avoid injury.
5) Proper technique is key. If you arent using the proper tech-

niques in your workouts, you wont be reaping the benefits of
those moves youre making and youll be putting your body in
more danger than you need to. If youre unsure about a certain lift
15
or machine, ask a trainer or research the move to see if youre do-
ing it correctly. Watching yourself lift in the mirror can also help you
to perfect your form.
suppleMenTs
Increasingly popular today, sports supplements can be an impor-
tant part of anyones workout success. Luckily, there are many
safe, effective, and heavily researched workout supplements avail-
able today that can help speed your progress and improve your
results for a wide variety of goals.
At Max Muscle, we are committed to delivering the best in sports

nutrition with our premium ingredients and expertly formulated
supplements. Our products can provide your body with what it
needs to build lean muscle fast, burn fat, recover quickly, promote
a healthy heart and body, and perform at the highest level with ex-
plosive energy. Combined with great workouts and good nutrition,
proper supplementation can help you see better results, faster. By
choosing Max Muscle supplements, youre joining an elite group of
men and women nationwide who have seen the difference our
products have made for their workouts and, most importantly, their
results. To see the full offering of Max Muscle supplements, visit
http://www.xtrememusclefuel.com.
Pre-Workout
Max Muscle Nitric Oxide Booster is a powerful premium growth
enhancing hemodilator that has been scientifically formulated to
boost Nitric Oxide levels in the body. Cutting-edge engineering
designed the L-Arginine complex in Max Muscle to work with your
body, naturally raising your nitric oxide levels and priming your
body for longer, harder workouts with increased strength and en-
durance. Max Muscle not only provides stronger pumps, but helps
your muscles recover faster so you can get back to the gym soon-
er. The result is a dramatic increase in muscle size, power output,
load capacity, and a perpetually pumped up physique.
Ramp Up is the energizing, thermogenic fat burner that will push

your body to perform at its maximum intensity. Perfect for any-
one trying to burn fat and increase energy during workouts, Ramp
Up heightens your metabolism and helps your muscles to resist
fatigue and recover more quickly. Formulated with natural ingredi-
16
ents, Ramp Up is designed to maximize your energy to help you
perform above and beyond your everyday training. Ingredients like
green tea extract, salicylate, marine coral calcium, and our pro-
prietary herbal blend combine to give you a natural boost while
stimulating your metabolic functioning, promoting tissue health,
and reducing muscle soreness. Stack it with Max Muscle to really
Ramp Up your workouts and your results.
Body Rush is the powerful, new pre-workout sports drink formu-

lated to provide the explosive energy, intensified focus, superior
strength, and unbelievable stamina that will take your workouts to
the next level. The best ingredients deliver the best results. Body
Rush was scientifically formulated with a sophisticated blend of
nitric oxide boosters, essential B vitamins, electrolytes, energizers,
carnitines, and BCAAs. Perfect for every athlete and every work-
out, Body Rush provides you with an Energy Blend, a Focus Blend,
a Strength Blend, and a Muscle Glucose Primer all while delivering
the rapid, lightweight hydration you need. The product of cutting-
edge science, Body Rush isnt just the next evolution of pre-work-
outs, its a revolution.
Strength
Glutamine by Max Muscle is a crucial post-workout amino acid
replacement supplement that can help improve your endurance,
maximize muscle gains from your workouts, and reduce recovery
time. Over the course of a vigorous workout, glutamine levels in
your body drastically decline. If levels drop too far, muscle deterio-
ration may occur, reducing the gains from your workouts. Our glu-
tamine capsules replenish this loss, minimizing the breakdown of
tissue while maximizing gains in muscle strength and fullness. Take
before a workout to increase endurance and after to ensure maxi-
mized gains. Couple this with Max Muscle Nitric Oxide Booster for
explosive strength.
Recovery
Mens Multivitamin by Max Muscle delivers a full spectrum of es-
sential nutrients for the active male body. Key vitamins and miner-
als operate in tandem with a specially formulated botanical blend
to target and support the bodys most critical systems. For optimal
results, take daily to restore and maintain healthy nutrient levels
and support the maintenance of your immune system.
Max Muscles Whey Protein provides the active male body with
exactly what it needspure, unadulterated fuel. Packed to the
brim with protein, this formula will prepare your body to take on
even the most demanding workouts. Choose Max Muscle whey to
provide fuel for muscle growth, lock in maximum gains from your
17
workout, help regulate blood sugar levels, and boost your muscle
building. As an added bonus, research indicates that whey protein
can help support the health of your immune system. Drink your
whey protein with Max Muscle Glutamine for optimal recovery
speed and success.
Daily Health
Omega-3 by Max Muscle provides the essential fatty acids (EFAs)
that research links to a healthy heart and body. Since EFAs are not
produced in the body and are critical for a wide variety of your
bodys daily processes, they must be found elsewhere. Each
softgel provides the EFAs Eicosapentaenoic Acid (EPA) and Doco-
sahexaenoic Acid (DHA) to help maintain peak mind and body
functioning. Current studies suggest that adequate EPA/DHA levels
can aid energy levels, blood oxygenation, tissue development,
strengthening of the immune system, and more. Take with Max
Muscle Mens Multivitamin to get the daily nutrients you need to
lead a healthy lifestyle.
18
12-Week Weight and nutrition log
Weight Notes
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
nutrition goals - fill this as you go along!1

Macronutrients Carbohydrates (grams) Protein (grams) Fat (grams) Total (calories)
2
Week 1-3
Week 4-6
Week 7-9
Week 10-12
notes:
19
WE WANT TO SEE YOU SUCCEED!
Max Muscle is here to help you through these next 12 weeks as
you build muscle, improve your health and fitness, and transform
your body. In addition to all of the information youve found in this
book, you can visit http://www.xtrememusclefuel.com to use our
fitness and nutrition calculators, read our newsletters for new
workout tips or recipes, view all of the products we offer, or speak
to one of our representatives who can answer any questions you
may have.
We know that there will be many challenges in the weeks ahead

wed like to leave you what we at Max Muscle have found to be
the keys to fitness success.
1. Information: Knowledge is power. The more you can learn
about nutrition, proper exercise technique, and supplementation,
the better youll be able to tailor and adapt the right fitness pro-
gram for your goals and your body. Whether you get your informa-
tion from experts and professionals (trainers, professional athletes,
fitness coaches, doctors), online, in magazines or from your friends
at the gym, the more you learn about fitness, the better youll be
able to design and improve your personal fitness program. So
keep reading up and dont hesitate to ask questions.
2. Your inner game: Stay motivated. Maintaining the correct

mindset for working out and improving your health and body is
important to keep you focused and committed. Fitness and health
is more than just a 12 week transformation, it will become a life-
style. What motivates you to improve your body and health will
be unique to you. Focus on your own goals and surround yourself
with positive encouragement and a support structure that will help
you succeed.
3. Supplementation: Take advantage of quality supplements. To-

days sports supplements offer safe and effective ways to support
your body and help you to get and maintain better results, faster.
Faster results can improve your confidence and maintain your mo-
tivation - keys to sticking with any fitness program. Supplements
alone wont transform your body, but combined with your hard
work in the gym and discipline in the kitchen, they will help you
improve your workouts and reach your goals faster.
Finally, remember to use Max Muscle and our community as re-

sources! Let us know about your success, your progress, and your
questions by posting on our Facebook, Twitter, or YouTube page
and share your personal story with us at http://
www.xtrememusclefuel.com/testimonial
20
Good luck and we hope you will share your progress and results
with our team over these next 12 weeks!
Max Muscle Recommended Workout Routine

Follow this schedule for some great results! As you get stronger,
increase the weights you use and the number of sets you do! And
if youre not liking a particular exercise, switch them out for some-
thing you do like!
Day 1: Workout A
Day 2: Cardio/sports - ~30 minutes
Day 3: Workout B
Day 4: Cardio/sports - ~45 minutes
Day 5: Workout A
Workout a
Warm up and stretch before starting these exercises
Strength Training (8-15 reps per set)
Exercise Set 1 Set 2 Set 3 Set 4

reps/wt reps/wt reps/wt reps/wt
Set 1 (2-4 sets)

- Dumbbell Fly (10-25 lbs.)
- Bodyweight Chest Dip
- Weighted Swiss-Ball Crunch (5-15 lbs.)
Set 2
- Pull-up
- Elliptical Machine
(1 min. forward, 1min backward)
Set 3 (2-4 sets)

- Bench Dip
- Dumbbell Kickback (10-20 lbs.)
- Reaching Medicinde-Ball Lunge
Set 4 (2-4 sets)

- Overhead Slam (6-12 reps)
- Wall Climb
- Suicide Runs (2 sets)
Set 5 (2-4 sets)

- Dumbbell Lunge (10-20 lbs.)
- Twisting Dumbbell Shoulder Press
- Lying Medicine-Ball Woodchop
Set 6
- Stationary Bike
(1 min. seated, 1 min standing)
- Stair Climber (1 min.)
21
Workout b
Warm up and stretch before starting these exercises
Strength Training (8-15 reps per set)

Set 1 (2-4 sets)

- Wide-Grip Lat Pulldown
- Swiss-Ball Crunch w/ Medicine-Ball Toss
- Jump Squat
Set 2
- Stair Climber
- Jump Rope
Set 3
- Pull-Up
- Overextension Kickback
- Hooks at Punching Bag
Set 4 (2 sets)
- Stair Suicides
Set 5
- Uneven Barbell Curl
- Single-Arm Dumbbell Shrug
- Single-Leg Dumbbell Calf Raise
Set 6 (1-2 sets)

- Stationary Bike
- Dumbbell Deadlift, Curl, & Press
- Cable Crunch
- Barbell Wrist Curl
HOW TO do
These Exercises
Dumbbell Fly
1) Starting position: Grasping two dumbbells, lie face up on a
bench. Hold the dumbbells over your chest with arms slightly bent,
palms facing each other and elbows pointing outwards.
2) Bring the dumbbells down to the sides until chest is fully

stretched and while holding arms slightly bent.
22
3) Perform a hugging motion to return to the starting position.
Bodyweight Chest Dip

1) Starting position: Mount yourself on a wide dip bar with an
oblique grip (the bar should be diagonal under the palms). The
shoulders should be above the hands and the knees and hips
should be slightly bent.
2) Lower the body by bending the arms so that the elbows point
outwards.
3) When a slight stretch is felt in the shoulders or chest, push the

body back up to the starting position.
Weighted Swiss-Ball Crunch

1) Starting position: Grasp a weight plate behind your head. Sit on
an exercise/swiss-ball. Walk forward on the ball while laying the
back on it to fit the contour of the ball. The shoulders and head
should hang off the ball and the knees and hips bent.
2) Flex the waist to perform a crunch and return to the start posi-
tion.
Dumbbell Kickback
1) Starting position: Kneel over a bench with the left knee and hand
on the bench. Have the right foot flat on the floor and bend forward
at the hips so your torso is parallel with the floor. Grasp a light
weight in the right hand such that the upper arm is parallel to the
floor.
2) Extend the arm until it is straight, then bend it back to the start-
ing position. Switch to the other arm after a set with one arm.
Reaching Medicine-Ball Lunge

1) Starting position: Stand while holding a medicine ball above
your right shoulder with straight arms.
2) Step forward with the right leg while bringing down the ball
towards your left until it reaches past your left foot. Return to the
start position.
Overhead Slam
1) Starting position. Stand while holding a bouncing medicine ball
above your head.
2) Throw the ball at the floor so it bounces up in front of you and

23
catch it. Return to starting position.
Wall Climb
1) If available, use a climbing wall for 1-2 minutes. Otherwise, use
a climbing wall machine that utilizes both the arms and legs for 1-2
minutes.
Suicide Runs
1) Mark or make note of a point as your starting position and sev-
eral equally spaced (~5-10m) points in front of you.
2) Begin by running to your 1st checkpoint, then run backwards to

your start, then to the 2nd check point, and back again, until you
reach your 3rd checkpoint and back.
*If you do not have room to do suicide runs, do suicide stairs in-
stead (read ahead).
Twisting Dumbbell Shoulder Press

1) Starting position: Stand holding weights next to your shoulders,
palms inward.
2) As you press the weights upwards until arms are completely

extended, rotate your torso in one direction.
3) Rotate back as you return the weights to starting position. Re-

verse the torso twist direction for the next set.
Lying Medicine-Ball Woodchop

1) Starting position: Lie face-up on a bench and grasp a medicine
ball with both hands over your right shoulder.
2) Pull the ball down over your left knee and return to the starting
position. Repeat on the other side for the next set.
Wide-Grip Lat Pulldown

1) Starting position: Sit with legs underneath support of pads on
cable machine. Grasp the cable bar above you with a wide grip;
the arms and shoulders should be fully extended.
2) Pull the bar down until it reaches the upper chest. Return it to
the starting position.
Swiss-Ball Crunch with Medicine-Ball Toss
24
1) Starting position: Lie a on exercise/swiss ball with your arms
extended past your head while holding a medicine ball with both
hands.
2) Perform a crunch maneuver and as you reach the top of the

crunch, toss the ball to a partner in front of you or above you.
3) Catch the ball, and lie back down to the starting position.
Jump Squat
1) From a standing starting position, lower your body by bending
your knees and keeping your back very slightly arched until your
torso is parallel to the floor.
2) From this position, create an explosive jump to reach as high as

possible, then land back into the squat position again (using the
proper technique).
Overextension Kickback
1) Starting position: Kneel over a bench with the left knee and
hand on the bench. Have the right foot flat on the floor and bend
forward at the hips so your torso is parallel with the floor. Grasp a
light weight in the right hand such that the upper arm is parallel to
the floor.
2) Extend the arm until it is straight. As you begin to reach the limit
of the movement, rotate your palm so that it faces the ceiling and
the back of your hand faces your body at the full extension.
3) Pause, then slowly return it to the starting position. Switch to the

other arm after a set with one arm.
Hooks at Punching Bag

1) Perform 40-60 hooks into a punching bag with each arm.
Stair Suicides
1) Start at the bottom of a staircase. Run up 10 steps, then back
down.
2) Repeat with 20, 30, 30, 20, and 10 steps each. Rest for 1-3 min-
utes before the next set.
Uneven Barbell Curl

1) Starting position: Grasp the barbell with a shoulder-width grip
but have one hand closer to the middle of the bar.
25
2) Perform a set of 8 curls, then switch the position of the hands
and repeat.
Single-Arm Dumbbell Shrug

1) Starting position: Grasp a dumbbell in one hand so that it lies
against your thigh. Place your other hand on the small of the back,
palm out.
2) Shrug your shoulder to lift the dumbbell, then return to the start-
ing position. Switch sides for the next set.
Single-Leg Dumbbell Calf Raise

1) Starting position: Stand on a calf block with your toes and balls
of feet on the block, arch and heel hanging off. Grasp a dumbbell
in one hand. Place other hand on the wall for support. Remove the
foot from the block on the side that isnt holding the dumbbell by
bending the knee.
2) Raise the heel by extending the ankle as much as possible.

Lower it by bending the ankle until the calf is stretched. Switch
sides for the next set.
Dumbbell Deadlift, Curl, & Press

1) Starting position: Squat while holding 2 dumbbells on the floor.
2) Stand. When you are fully standing, perform a curl with each
arm simultaneously.
3) At the top of the motion of the curl, extend your arms upwards
until they are straight.
4) Bring your arms back down to the top of the curl motion. Lower
it back down to your sides and then to the ground as you squat to
the starting position.
Cable Crunch
1) Starting position: Kneel below a high-pulley cable station. Grasp
the cable rope attachment with both hands. Place the hands
against the head, and flex the hip so the spine is hyperextended.
2) Keeping the hips stationary, flex the waist so the elbows come in
towards the thighs, very similar to a normal crunch motion. Return
to the starting position.
26
Barbell Wrist Curl
1) Starting position: Sitting on a bench, grasp a barbell (or dumb-
bells if the barbell is too heavy) with palms up and place the fore-
arms on the thighs.
2) Curl the weights using only the wrists, then return to the starting
position. Perform until failure, then flip the palms over and do the
same.
sample diet/nutrition plan

Meal Calories Fat (grams) Protein (grams)C arbs (grams)
200/300 14/21 18/27 3/4

2-3 Eggs, 1 cup
+166 +3.6 +5.9 +28.1
Oatmeal, 10 oz. OJ
+140 +0 +2 +32.9
105 .4 1.3 27
Banana, Apple
+95 +.3 +.5 +25.1
8 oz. Grilled Chicken

200/300 14/21 18/27 3/4
Breast, Sweet
+166 +3.6 +5.9 +28.1
Potato w/
+140 +0 +2 +32.9
1/2-1 oz. Butter
Peanut Butter
& Jelly on 285 10 9.5 44.5
Whole Wheat
8 oz. Lean Red Meat,

392 16 58.4 0
1 cup Brown Rice,
+218 +1.6 +4.5 +45.8
1 cup Steamed
+84 +1 +6.8 +12.6
Broccoli
Total for today: 2297 66.3 188.2 244.1
27
log pages:
day of Week: Sun - Mon - Tue - Wed - Thur - Fri - Sat date:
Week #: day #: Time:
Cardio:
Exercise Duration Calories Burned
strength Training

nutrition
Total for today:
28
log pages:
Cardio:
strength Training

nutrition
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29
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strength Training

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strength Training

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strength Training

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strength Training

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Total for today:
87

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Table of Contents

Strength Training/Weight Lifting..............................15

Week Weight and Nutrition Log..................................9

Max Muscle Recommended Workout Routine .... 20

Having a convenient and organized record of your workouts is

Ready to get started? Great! Read on to get our full advice,

Youre motivated to succeed and Max Muscle is here to help you

Here are some tips to keep you

3) Make your goals attractive. Each person has something differ-

5) Plan your workouts in advance. Schedule days in your calen-

6) Buy a few months worth of supplement or protein in ad-

Intensity, Duration, Frequency

Duration is the amount of time you are spending during a specific

Which cardio plan is best for me?

Do 1 set of each of these while timing yourself. Rest for double

Body Weight Squat: 24 reps

Warm up for 5 minutes. Either by using the speed interval set-

If youre on the bike, perform 45 seconds of high-intensity biking,

Should you eat before or after your cardio/workout? Experts have

So how many calories did you actually burn on the treadmill or

Cycling, 10-11.9 mph, light 354 422 490 558

Proper nutrition is vital to your success. Food is your bodys fuel.

Complex carbohydrates should be part of your pre-workout and

Your bodys specific protein requirements will depend on your size

Be sure to space your protein consumption over the course of

Unfortunately, not all proteins are created equal. Vegetarians will

Saturated fats, unsaturated fats, and trans fats differ in several

Water and Hydration

You should hydrate before, during, and after exercise. About 3

In addition to balancing macro-nutrients, you should keep an eye

Youre less likely to binge.

Youre more likely to stick

Youll get extra energy for the gym.

Youll rev up your metabolism.

Finally, remember that healthful foods can actually taste great!

2) Ramp up slowly. Consider adding on the smallest weight pos-

3) Keep the blood flowing. On non-lifting days, keep your mus-

4) Fast movements work more muscles. When you lift slowly,

5) Proper technique is key. If you arent using the proper tech-

At Max Muscle, we are committed to delivering the best in sports

Ramp Up is the energizing, thermogenic fat burner that will push

Body Rush is the powerful, new pre-workout sports drink formu-

nutrition goals - fill this as you go along!1

We know that there will be many challenges in the weeks ahead

2. Your inner game: Stay motivated. Maintaining the correct

3. Supplementation: Take advantage of quality supplements. To-

Finally, remember to use Max Muscle and our community as re-

Max Muscle Recommended Workout Routine

Exercise Set 1 Set 2 Set 3 Set 4

Set 1 (2-4 sets)

Set 3 (2-4 sets)

Set 4 (2-4 sets)

Set 5 (2-4 sets)

Exercise Set 1 Set 2 Set 3 Set 4

Set 1 (2-4 sets)

Set 6 (1-2 sets)

2) Bring the dumbbells down to the sides until chest is fully

Bodyweight Chest Dip

3) When a slight stretch is felt in the shoulders or chest, push the

Weighted Swiss-Ball Crunch

Reaching Medicine-Ball Lunge

2) Throw the ball at the floor so it bounces up in front of you and

2) Begin by running to your 1st checkpoint, then run backwards to