Cover model Abs

From This

To This!

Andy sinclairs 16 WeeK Cover model Abs blueprint...Courtesy of: bluestarNutraceuticals.com

16 Week blueprint
Hey, Id like to welcome you to my 16 week Blueprint, on how to get cover model abs.... This is the same Blueprint that I used for my most recent photoshoot... Ive been on 3 international fitness magazine COVERS, as well as on the cover of a Harlequin Romance Novel... Lets just say the benefits of my body transformation have been Life Changing. To be brutally honest, I wasnt sure I wanted to give this whole program out. My program isnt for everyone, it takes real dedication, and I was worried I would get guys out there using it halfassed and then whine and complain that my blueprint didnt do jack for them !! However, I know what its like to be a deer in the headlights with diet, training and supplementation, and I know that if I can just help out a few guys out there, then lets do it. So lets get to the nitty gritty. Inside youll find my 3 Phase program that got me into cover model shape. I feel its pretty much a kick ass blueprint that should work for just about anybody. Unless of course you are really overweight, in that case you might need to stretch out the phases a bit. Best part is the accuracy of this blueprint allows YOU to easily tweak the calorie levels a bit if needed. I did this program for 16 weeks...And stuck to it to a T. No fooling around, I weighed my food, kept accurate records of my workouts, and had my supplement stack out on my kitchen counter at all times. Andy Sinclair, PS Hang tight should be a wild ride !
Copyright 2010 Blue Star Nutraceuticals and Have Sex With The Lights On are trademarks. By reading and accepting this report you agree to all of the following: You understand that this is simply a set of opinions and not advice. This is to be used for entertainment, and not considered as professional advice. Information provided is not intended to treat, cure, diagnose, or prevent any disease, nor is it intended to replace the advice of a physician. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind. Specific medical advice should only be obtained from a licensed health care practitioner.

You are responsible for any use of the information in this report, and hold Blue Star Nutraceuticals Inc. and all members and affiliates harmless in any claim or event. Not intended for persons under 18 years of age.

Phase 1: lean and mean

The goal of this first phase was to clean up my diet, introducing healthy foods that would keep me full and jack up my metabolism...Along with this I increased my protein intake and cut back on my carbohydrates., The real kicker was my precision. I wanted total control of my intake so that if necessary, I could easily make changes to my caloric intake. So you will notice that I always weighed my food either Dry or Cooked. I am a big believer in Fish Oils as well. My advice is to take them before you eat your food, as it helps keep them down. I prefer Isolate protein at all times. It is super clean, almost no lactose, plus almost no carbs or fats. I drank lots of water. I also used some ketchup here and there, which does have some sugar, so I use it sparingly. I also had a cheat meal every Sunday evening. Im not a big fan of fast food etc... but I do love a good old fashioned home cooked meal. My cheat meal usually consisted of a 16oz New York Steak, Garlic Mashed Potatoes, Bread and Butter, A couple if beers, and all topped off with a big desert!! As long as by the next Sunday I had further progressed with fat loss, then I would keep the cheat meal in there. So on the next page you will find my nutrition program for this phase, all broken down for you. PS. Some slight adjustments might be needed for you. But regardless of your body size *unless you are obese or have medical conditions, I would suggest still starting with the same caloric breakdown and just do a couple adjustments along the way.

Copyright 2010 Blue Star Nutraceuticals and Have Sex With The Lights On are trademarks. By reading and accepting this report you agree to all of the following: You understand that this is simply a set of opinions and not advice. This is to be used for entertainment, and not considered as professional advice. Information provided is not intended to treat, cure, diagnose, or prevent any disease, nor is it intended to replace the advice of a physician. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind. Specific medical advice should only be obtained from a licensed health care practitioner.

You are responsible for any use of the information in this report, and hold Blue Star Nutraceuticals Inc. and all members and affiliates harmless in any claim or event. Not intended for persons under 18 years of age.

Phase 1: lean and mean

Nutrition Program Weeks 1 - 8
meal #1
12 egg whites 1 cup oats (dry measure) 2 fish oil caps multi vitamin/mineral 2 cans tuna 25 mini rice Cakes 200g chicken (cooked weight) 200g baked potato 2 fish oil caps 60g Whey Protein 1 banana 150g chicken breasts mixed green salad 2 fish oil caps
(cooked weight)

meal #2 meal #3 meal #4 meal #5 meal #6

60g Whey Protein isolate

*4-6l of Water a day *diet Pop, black coffee *Use ketchup sparingly, hot sauces, different calorie free spices
Copyright 2010 Blue Star Nutraceuticals and Have Sex With The Lights On are trademarks. By reading and accepting this report you agree to all of the following: You understand that this is simply a set of opinions and not advice. This is to be used for entertainment, and not considered as professional advice. Information provided is not intended to treat, cure, diagnose, or prevent any disease, nor is it intended to replace the advice of a physician. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind. Specific medical advice should only be obtained from a licensed health care practitioner.

You are responsible for any use of the information in this report, and hold Blue Star Nutraceuticals Inc. and all members and affiliates harmless in any claim or event. Not intended for persons under 18 years of age.

Phase 2 Fat loss Transition

After 8 weeks, my metabolism was starting to get really cranked up. I had dropped a lot of body fat already, but I wanted to start really tightening things up. As you can see, I cut out my carbohydrates after Meal 2, and Increased my healthy fat intake. Within a week I could already see my body starting to shed more water. In fact, I was up 2-3 times a night to use the washroom. Because of the increase of fat intake, I still had a good energy level. I started to be a bit more careful with my condiment use as well. I would use very little ketchup, and focussed more on using zero calorie condiments such as Franks Red Hot Sauce. I also would not add any salt to any of my foods. I also cut down on my cheat meals. I would have one every other Sunday instead of weekly. This was probably the hardest part!! But when I got to those cheat meals, I knew that I had really earned it, making them taste that much better!! On the following page youll find my next phase meal plan all broken down for you.

Copyright 2010 Blue Star Nutraceuticals and Have Sex With The Lights On are trademarks. By reading and accepting this report you agree to all of the following: You understand that this is simply a set of opinions and not advice. This is to be used for entertainment, and not considered as professional advice. Information provided is not intended to treat, cure, diagnose, or prevent any disease, nor is it intended to replace the advice of a physician. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind. Specific medical advice should only be obtained from a licensed health care practitioner.

You are responsible for any use of the information in this report, and hold Blue Star Nutraceuticals Inc. and all members and affiliates harmless in any claim or event. Not intended for persons under 18 years of age.

Phase 2 Fat loss Transition

Nutrition Program Weeks 9 - 14
meal #1
12 egg whites 1 cup oats (dry measure) 2 fish oil caps multi vitamin/mineral 2 cans tuna 25 mini rice Cakes 200g chicken (cooked weight) 2 fish oil caps 150g Chicken (cooked weight) 2 Tablespoons olive oil iceburg lettuce/Cucumbers 150g lean beef (cooked weight) mixed green salad 2 fish oil caps 60g Whey Protein isolate

meal #2 meal #3 meal #4

meal #5 meal #6

*4-6l of Water a day *diet Pop, black coffee *Use ketchup sparingly, hot sauces, different calorie free spices
Copyright 2010 Blue Star Nutraceuticals and Have Sex With The Lights On are trademarks. By reading and accepting this report you agree to all of the following: You understand that this is simply a set of opinions and not advice. This is to be used for entertainment, and not considered as professional advice. Information provided is not intended to treat, cure, diagnose, or prevent any disease, nor is it intended to replace the advice of a physician. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind. Specific medical advice should only be obtained from a licensed health care practitioner.

You are responsible for any use of the information in this report, and hold Blue Star Nutraceuticals Inc. and all members and affiliates harmless in any claim or event. Not intended for persons under 18 years of age.

Phase 3 rippin it Up
Ok, with 2 weeks left before my photoshoot I wanted to crank things up a notch and get in killer shape. I wanted to make sure I wasnt holding much water, and that my muscles looked lean, hard, vascular and RIPPED. I only had carbs with my first meal of the day. And I tightened up the other meals a bit more and lowered my overall calorie levels. No cheating. and NO condiments other than a bit of spices. I also made sure to drink even more water than normal. I will warn you here, these two weeks were intense. They werent easy, but I knew the light at the end of the tunnel was almost there. And on photoshoot day, it was well worth it! So follow along to the next page and you can see how much fun these 2 weeks were !! (and yes Im being very sarcastic!!!) PS. Adam from BlueStarNutraceuticals.com is going to send out as a BONUS my exact last 48 hours before a photoshoot, when I dropped my water, what I ate, etc. as I know there will be some hardcore people out there who really want this info !!! But please keep this stuff CONFIDENTIAL... as it is what I did following THIS blueprint, it probably wont work with a damn if using a different diet strategy.

Copyright 2010 Blue Star Nutraceuticals and Have Sex With The Lights On are trademarks. By reading and accepting this report you agree to all of the following: You understand that this is simply a set of opinions and not advice. This is to be used for entertainment, and not considered as professional advice. Information provided is not intended to treat, cure, diagnose, or prevent any disease, nor is it intended to replace the advice of a physician. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind. Specific medical advice should only be obtained from a licensed health care practitioner.

You are responsible for any use of the information in this report, and hold Blue Star Nutraceuticals Inc. and all members and affiliates harmless in any claim or event. Not intended for persons under 18 years of age.

Phase 3 rippin it Up
Nutrition Program Weeks 15 + 16
meal #1
12 egg whites 1 cup oats (dry measure) 2 fish oil caps multi vitamin/mineral 2 cans tuna iceburg lettuce/Cucumbers 200g chicken (cooked weight) 2 fish oil caps 150g Chicken (cooked weight) 2 Tablespoons olive oil iceburg lettuce/Cucumbers 150g lean beef (cooked weight) mixed green salad 2 fish oil caps 60g Whey Protein isolate

meal #2 meal #3 meal #4

meal #5 meal #6

*4-6l of Water a day *diet Pop, black coffee *only condiments with Zero calories
Copyright 2010 Blue Star Nutraceuticals and Have Sex With The Lights On are trademarks. By reading and accepting this report you agree to all of the following: You understand that this is simply a set of opinions and not advice. This is to be used for entertainment, and not considered as professional advice. Information provided is not intended to treat, cure, diagnose, or prevent any disease, nor is it intended to replace the advice of a physician. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind. Specific medical advice should only be obtained from a licensed health care practitioner.

You are responsible for any use of the information in this report, and hold Blue Star Nutraceuticals Inc. and all members and affiliates harmless in any claim or event. Not intended for persons under 18 years of age.

Phase 1: lean and mean

Ive also attached my full training program, for both cardio and weights. This was a very well thought out program for me. I cant stress enough that INTENSITY is key. It is really what separates the boys from the men. The guys I see half-assing it in the gym, are always the guys who look the same year in and year out, and always looking for that secret. NOTHING replaces hard grueling workouts. When Im done a set of squats, I have to almost lay down on the floor, Im GASSED. So for my first 8 weeks, I knew that my calories would be a bit higher, so I wanted to focus more on building some strength and some muscle mass. So I trained focusing on my foundation. Lower volume, heavier weights, but still a lot of intensity. Also I didnt go too crazy with my cardio training. I always perform cardio separate of my weight training, and do so on an empty stomach in the morning. During this phase, I noticed a lot of strength gains and some size gains as well, that I knew would really look good when I was finished cutting up. I always do some warm ups before any weight training exercise and stretch after my workout. PS. My best tip is to get an Ipod and crank the tunes so you arent distracted by any of the half-assers in the gym... just get into the zone and get it done!

Copyright 2010 Blue Star Nutraceuticals and Have Sex With The Lights On are trademarks. By reading and accepting this report you agree to all of the following: You understand that this is simply a set of opinions and not advice. This is to be used for entertainment, and not considered as professional advice. Information provided is not intended to treat, cure, diagnose, or prevent any disease, nor is it intended to replace the advice of a physician. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind. Specific medical advice should only be obtained from a licensed health care practitioner.

You are responsible for any use of the information in this report, and hold Blue Star Nutraceuticals Inc. and all members and affiliates harmless in any claim or event. Not intended for persons under 18 years of age.

Phase 1 lean and mean

Workouts Weeks 1-8
sunday monday
Chest/biceps 30 minutes interval Training on stationary bike (done in morning)

rest day
bench Press sets - 3 reps - 5-6 incline dumbell Presses sets - 3 reps - 5-6 buso ball Pushups sets - 3 reps - 8-10 barbell Curls sets - 5 reps - 6-12 one arm Preacher Curls sets - 3 reps - 8-10 dumbell Concentration Curls sets - 3 reps - 10

Tuesday
back 15-20 minutes of Ab/Core exercises

deadlifts sets - 3 reps - 5-6

reverse Grip Pulldowns sets - 3 reps - 8-10

seated rows sets - 3 reps - 6-8

Front Pulldowns sets - 3 reps - 8-10

dumbell rows sets - 3 reps - 8-10

Wednesday Thursday
legs 30 minutes interval Training on stationary bike (done in morning)

rest day
squats sets - 3 reps - 8 hammer strength Presses sets - 3 reps - 6-8 leg Presses sets - 3 reps - 8-10 one Arm dumbell snatches sets - 3 reps - 12-15 straight leg deadlifts sets - 4 reps - 8-12 standing leg Curls sets - 4 reps - 8-12 lunges sets - 3 reps - 12-15

shoulders/Triceps 15-20 minutes Ab/Core Training

Friday

rear delt machine sets - 3 reps - 8-10

seated side laterals sets - 3 reps - 10-12

Cable side laterals sets - 3 reps - 10-15

Close Grip bench Press sets - 5 reps - 6-8

skull Crushers sets - 3 reps - 8-10

Weighted bench dips sets - 3 reps - 10-12

saturday

rest day

Copyright 2010 Blue Star Nutraceuticals and Have Sex With The Lights On are trademarks. By reading and accepting this report you agree to all of the following: You understand that this is simply a set of opinions and not advice. This is to be used for entertainment, and not considered as professional advice. Information provided is not intended to treat, cure, diagnose, or prevent any disease, nor is it intended to replace the advice of a physician. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind. Specific medical advice should only be obtained from a licensed health care practitioner.

You are responsible for any use of the information in this report, and hold Blue Star Nutraceuticals Inc. and all members and affiliates harmless in any claim or event. Not intended for persons under 18 years of age.

Phase 2: Fat loss Transition

In this phase I was starting to cut down on my calories, and my body was going to start dropping that excess water weight. So I wanted to focus more on higher reps, using slightly lighter weights, but still training balls to the wall. I also switched to a 5 day split to keep my body active and metabolism cranked up. I also upped my cardio a bit. I started to notice less of a pump at the gym due to my calorie/carb restriction.

Copyright 2010 Blue Star Nutraceuticals and Have Sex With The Lights On are trademarks. By reading and accepting this report you agree to all of the following: You understand that this is simply a set of opinions and not advice. This is to be used for entertainment, and not considered as professional advice. Information provided is not intended to treat, cure, diagnose, or prevent any disease, nor is it intended to replace the advice of a physician. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind. Specific medical advice should only be obtained from a licensed health care practitioner.

You are responsible for any use of the information in this report, and hold Blue Star Nutraceuticals Inc. and all members and affiliates harmless in any claim or event. Not intended for persons under 18 years of age.

Phase 2: Fat loss Transition

Workouts Weeks 9-14
sunday
Chest 30 minutes interval Training on stationary bike (done in morning) incline bench Presses sets - 4 reps - 8-10 dumbell Flat Flyes sets - 4 reps - 8-10 Flat dumbell Presses sets - 4 reps - 10-12 Cable Crossovers sets - 3 reps - 15 seated machine Flyes (Pec dec) sets - 3 reps - 15-20

monday
back 15-20 minutes of Ab/Core exercises

Front Pulldowns sets - 5 reps - 8-12

hammer rows sets - 4 reps - 8-10

Close Grip Pulldowns sets - 3 reps - 10-12

deadlifts (light) sets - 4 reps - 12-15

seated rows sets - 3 reps - 12-15

Tuesday
legs 30 minutes interval Training on stationary bike (done in morning)

Front squats sets - 5 reps - 10-12

lunges sets - 5 reps - 10-12

leg extensions sets - 4 reps - 10-12

one legged leg Press sets - 4 reps - 15-20

stiff legged deadlifts sets - 4 reps - 15-20

Wednesday Thursday
shoulders 15-20 minutes of Ab/Core exercises

rest day
seated side laterals sets - 3 reps - 8-10 one Arm side dumbell laterals sets - 3 reps - 8-10 lying one Arm db extensions sets - 3 reps - 8-10 dumbell Presses sets - 3 reps - 8-10 Any rear delt exercise sets - 3 reps - 12-15 Cable Front raises sets - 3 reps - 12-15 dumbell shrugs sets - 3 reps - 12-15

Friday
Arms 30 minutes interval Training on stationary bike (done in morning)

Tricep Cable Pushdowns sets - 4 reps - 8-10

Weighted bench dips sets - 3 reps - 10-12

skull Crushers sets - 3 reps - 10-12

Concentration Curls sets - 4 reps - 8-12

barbell Curls sets - 3 reps - 8-12

one Arm Cable Curls sets - 3 reps - 12-15

hammer Curls sets - 3 reps - 12-15

saturday

rest day

Copyright 2010 Blue Star Nutraceuticals and Have Sex With The Lights On are trademarks. By reading and accepting this report you agree to all of the following: You understand that this is simply a set of opinions and not advice. This is to be used for entertainment, and not considered as professional advice. Information provided is not intended to treat, cure, diagnose, or prevent any disease, nor is it intended to replace the advice of a physician. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind. Specific medical advice should only be obtained from a licensed health care practitioner.

You are responsible for any use of the information in this report, and hold Blue Star Nutraceuticals Inc. and all members and affiliates harmless in any claim or event. Not intended for persons under 18 years of age.

Phase 3: rippin it Up
Ok, I had only 2 weeks left to photoshoot. And at this point I could really feel my body needed a change. Because I was starting to look really depleted, I once again wanted to up the volume of my training, cut back on the weight slightly, and focus more on conditioning and bringing out the fullness. I believe this to be a safer way to train when getting close to a photoshoot. So I switched to a full body program, 3 times a week, plus upped my cardio training. But dont think this is easy!! In FACT, these weight training workouts were GRUELING. Would take me about 90-100 minutes to complete. I was gassed the whole time. Minimal rests between Sets, as soon as I felt a bit recouped, Id start a new set. My heart was racing the whole workout!! PS. The Full Body Pumps after my workout were crazy. I could see people in the gym looking over at me all the time and just saying WOW.

Copyright 2010 Blue Star Nutraceuticals and Have Sex With The Lights On are trademarks. By reading and accepting this report you agree to all of the following: You understand that this is simply a set of opinions and not advice. This is to be used for entertainment, and not considered as professional advice. Information provided is not intended to treat, cure, diagnose, or prevent any disease, nor is it intended to replace the advice of a physician. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind. Specific medical advice should only be obtained from a licensed health care practitioner.

You are responsible for any use of the information in this report, and hold Blue Star Nutraceuticals Inc. and all members and affiliates harmless in any claim or event. Not intended for persons under 18 years of age.

Phase 3: rippin it Up
Workouts Weeks 15 + 16
sunday monday
45 minutes interval Training on stationary bike (done in morning)

45 minutes interval Training on stationary bike (done in morning) 15-20 minutes of Ab/Core exercises
squats sets - 4 reps - 20-30 incline dumbell Presses sets - 4 reps - 8-10 standing leg Curls sets - 4 reps - 12-20 buso ball Pushups sets - 4 reps - 10-15 leg Presses sets - 4 reps - 20 deadlifts sets - 4 reps - 10-15 bent rows sets - 4 reps - 10-15 hammer shoulder Presses sets - 4 reps - 10-15 Weighted bench dips sets - 3 reps - 10-12 standing dumbell laterals sets - 4 reps - 10-15 Tricep Pushdowns sets - 3 reps - 10-12

standing barbell Curls sets - 3 reps - 10-15

hammer Curls sets - 3 reps - 10-12

Tuesdays Wednesday
45 minutes interval Training on stationary bike (done in morning)

45 minutes interval Training on stationary bike (done in morning)

leg Presses sets - 4 reps - 12-20 Flat dumbell Flyes sets - 4 reps - 15-20 leg extensions sets - 4 reps - 15-20 seated side laterals sets - 4 reps - 10-15 seated rows sets - 4 reps - 8-10 dumbell shoulder Presses sets - 4 reps - 10-12 Front Pulldowns sets - 4 reps - 12-15 Tricep Pushdowns sets - 3 reps - 12-15 Flat dumbell Presses sets - 4 reps - 10-15 Preacher Curls with dumbells sets - 3 reps - 12-15

Thursday Friday
45 minutes interval Training on stationary bike (done in morning)

45 minutes interval Training on stationary bike (done in morning) 15-20 minutes of Ab/Core exercises
Front squats sets - 4 reps - 20-25 Any rear delt exercise sets - 4 reps - 12-15 lunges sets - 4 reps - 20 seated side laterals sets - 4 reps - 8-12 straight leg deadlifts sets - 3 reps - 12-15 bench Press sets - 4 reps - 8-10 buso ball Pushups sets - 3 reps - 20-30 Front Pulldowns sets - 4 reps - 10-15 standing barbell Curls sets - 3 reps - 10-12 one Arm hammer rows sets - 4 reps - 10-12 hammer Curls sets - 3 reps - 10-12

skull Crushers sets - 3 reps - 10-12

Tricep Pushdowns sets - 3 reps - 10-12

saturday

rest day
Copyright 2010 Blue Star Nutraceuticals and Have Sex With The Lights On are trademarks. By reading and accepting this report you agree to all of the following: You understand that this is simply a set of opinions and not advice. This is to be used for entertainment, and not considered as professional advice. Information provided is not intended to treat, cure, diagnose, or prevent any disease, nor is it intended to replace the advice of a physician. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind. Specific medical advice should only be obtained from a licensed health care practitioner.

You are responsible for any use of the information in this report, and hold Blue Star Nutraceuticals Inc. and all members and affiliates harmless in any claim or event. Not intended for persons under 18 years of age.

supplementation Program
Im not going to break this one down into phases. As there was very little changes to my supplements. Just near the end I upped my fat burner dosages and took in BCAAs. However, and I might sound biased here since I am a Blue Star Nutraceuticals sponsored athlete, but supplements are something I FIRMLY believe in. When your diet is in check and training in check, they really do allow you to maximize your muscle. And trust me, were probably alot alike. When I first got into working out, I bought EVERY hyped up product out on the market.... but Ive learned my lesson and make sure to do my research before spending my cash. So hopefully my little guide here will add a lot of real value to you... hey in my opinion Im just taking the guesswork out for you! I focus on looking for supplements that fit into 3 categories: My Core Supplements Protein Powders, Vitamins, Fish Oils My Recovery Supplements Glutamine, BCAAs My Performance/Intensity Supplements Pre-workout Powders, Creatine, Test Boosters I make sure I do my research before buying supplements as there is a lot of hype out there. I dont buy into crazy outlandish claims, I stick to my trusted brands. Heres what I used for my 16 week Program Blue Star ISo-SMooth Protein This is a blend of isolate proteins. Meaning no lactose, easy to mix, and very very clean. This protein also has some added CLA in there, which I really like, and well it tastes great. Everyone always asks me whats the difference between isolate and concentrate proteins.. and the answer is pretty simple.. its just filtration. Whey protein comes from milk/cheese..... isolates have had more filtration done to them making them much Cleaner and Leaner. In fact even though whey protein comes from dairy, most of my
Copyright 2010 Blue Star Nutraceuticals and Have Sex With The Lights On are trademarks. By reading and accepting this report you agree to all of the following: You understand that this is simply a set of opinions and not advice. This is to be used for entertainment, and not considered as professional advice. Information provided is not intended to treat, cure, diagnose, or prevent any disease, nor is it intended to replace the advice of a physician. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind. Specific medical advice should only be obtained from a licensed health care practitioner.

You are responsible for any use of the information in this report, and hold Blue Star Nutraceuticals Inc. and all members and affiliates harmless in any claim or event. Not intended for persons under 18 years of age.

supplementation Program
friends who are lactose intolerant can still drink an isolate protein. Blue Star VItalIty Blue Star has a convenient multi vitamin/mineral pack that contains exactly what I want. I really dig how its in capsules, meaning I can split them up if I want. The benefits are pretty simple, these ensure I am getting all my vitamins and minerals, and they are designed for an active person, not just a regular couch potato. Fish oils Blue Star does not have a fish oil, so I used another brand. I always look for a high level of DHA and EPA. Fish oils are just great and most of North America just doesnt get enough of them. They improve my mood, energy level, skin appearance, cholesterol, and help aid in fat loss. I always take them before I eat my meal as it helps keep them down. The brand I used was Ascenta HP. Blue Star GlutaMIne Glutamine is an amino acid that can aid in muscle growth by increasing levels of leucine in muscle fibres and reducing muscle breakdown. Glutamine supplementation helps boost the immune function, helping me make sure I dont get sick and miss a workout !! Although Glutamine has also been shown to boost Growth Hormone levels, and Buffer lactic acid, I still use it primarily for the recovery benefits. Blue Star BCaaxd Branched Chain amino acids are actually 3 essential types of aminos in a proper ratio, Leucine, Valine, and Isoleucine. They have been shown to aid in muscle gain etc.. but I focus mostly on using them to prevent muscle breakdown. Theyve been shown to lower cortisol levels in the body (which break down muscles!!) and help reduce delayed onset muscle soreness (you know the muscle soreness you get 24 hours after you train). I only used these when Im really training my ass off. Which for me was the last 2 weeks
Copyright 2010 Blue Star Nutraceuticals and Have Sex With The Lights On are trademarks. By reading and accepting this report you agree to all of the following: You understand that this is simply a set of opinions and not advice. This is to be used for entertainment, and not considered as professional advice. Information provided is not intended to treat, cure, diagnose, or prevent any disease, nor is it intended to replace the advice of a physician. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind. Specific medical advice should only be obtained from a licensed health care practitioner.

You are responsible for any use of the information in this report, and hold Blue Star Nutraceuticals Inc. and all members and affiliates harmless in any claim or event. Not intended for persons under 18 years of age.

supplementation Program
of the program. I know some guys use them all the time, which is totally cool, but I save them for when training hard or even for a fast day. Blue Star extreme RuSh Like Ive said before, there is one thing that separates the boys from the men in the gym and thats INTENSITY... Thats whey Extreme RUSH is a staple in my supplement program. I take it year round, I never even cycle the stuff. Its got advanced delivery creatine, arginine, beta-alanine, which all help boost strength, power, muscle pumps, and buffer lactic acid to help train even longer But on top of all that, its loaded with powerful nootropics.. Pikamilon, and L-Tyrosine.. which really gets my energy and intensity JACKED. I take this just 15-20 minutes before hitting the gym, and Im good to go. Blue Star StatuS There are lots of test boosters out there on the market, with a lot of hype behind them. And trust me, Ive tried more than I can possibly remember. What was so appealing when Blue Star wanted me to try STATUS was that it contains an ingredient called TESTOFEN, which was the ONLY ingredient clinically shown on HUMANS to boost testosterone levels. To top it off, this is an ingredient that isnt a pro-steroid, so its Natural, NOT synthetic, which means when I stop taking it, my testosterone levels are still going strong, no nasty side effects like the other junk. Its also loaded with Zinc and Magnesium, which helps me sleep like a rock. Magnesium and Calcium compete for the same receptors, so most people are deficient in magnesium. So taking my STATUS before bed, helps me get a great nights sleep,

Copyright 2010 Blue Star Nutraceuticals and Have Sex With The Lights On are trademarks. By reading and accepting this report you agree to all of the following: You understand that this is simply a set of opinions and not advice. This is to be used for entertainment, and not considered as professional advice. Information provided is not intended to treat, cure, diagnose, or prevent any disease, nor is it intended to replace the advice of a physician. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind. Specific medical advice should only be obtained from a licensed health care practitioner.

You are responsible for any use of the information in this report, and hold Blue Star Nutraceuticals Inc. and all members and affiliates harmless in any claim or event. Not intended for persons under 18 years of age.

supplementation Program
allowing my body to recovery properly! Delivery Systems One thing that I really dig about Blue Star is their Extreme Drug-Like Delivery system. They use ingredients that are not only buffered, which allows them to past the stomach acids better, but also improved receptor uptake in the intestines. Meaning more ingredients get into my blood stream. Supplements last Comments Well that was probably a lot of information to handle, but I hope it helps clarify my routine a bit. Like I said, I am biased towards Blue Star, they have sponsored me as an athlete, but Ive known the guys behind Blue Star for nearly a decade ! And I trust them 100% Ive seen how their products are manufactured in a government audited facility, I personally know their Research and Development team, and well, Ive tested the products and can ensure you they are top notch.

Copyright 2010 Blue Star Nutraceuticals and Have Sex With The Lights On are trademarks. By reading and accepting this report you agree to all of the following: You understand that this is simply a set of opinions and not advice. This is to be used for entertainment, and not considered as professional advice. Information provided is not intended to treat, cure, diagnose, or prevent any disease, nor is it intended to replace the advice of a physician. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind. Specific medical advice should only be obtained from a licensed health care practitioner.

You are responsible for any use of the information in this report, and hold Blue Star Nutraceuticals Inc. and all members and affiliates harmless in any claim or event. Not intended for persons under 18 years of age.

supplement maximization Program

WAKe UP

2 Caps of blue star sTATUs (Testosterone) 2 caps of blue star blAde (Fat burner & energy) 1 serving of blue star viTAlTiY for men (Core supplement) 1 serving of blue star extreme rUsh (Pre-workout) 10 grams l-Glutamine (recovery) 1 serving of blue star blAde 2 Caps of blue star sTATUs 10 grams l-Glutamine

PreWorKoUT PosT WorKoUT mid-day bedtime

*As i progressed along i upped my dosage of blade to 3 servings a day **my last 2 weeks i took 12 caps of blue star bCAAxd/day

Copyright 2010 Blue Star Nutraceuticals and Have Sex With The Lights On are trademarks. By reading and accepting this report you agree to all of the following: You understand that this is simply a set of opinions and not advice. This is to be used for entertainment, and not considered as professional advice. Information provided is not intended to treat, cure, diagnose, or prevent any disease, nor is it intended to replace the advice of a physician. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind. Specific medical advice should only be obtained from a licensed health care practitioner.

You are responsible for any use of the information in this report, and hold Blue Star Nutraceuticals Inc. and all members and affiliates harmless in any claim or event. Not intended for persons under 18 years of age.

Conclusion
Well there you have it. This is what worked for me and continues to work for me whenever I do a photoshoot or just getting ready for the beach !! Watch the mirror, take photographs if you have to. I dont focus on the scale or any other measurements. If youre not losing fat, my best advice would be to just adjust the calories a bit and see what happens.

I hope you give it a shot, but more important at 100% !!

All the Best, Andy Sinclair

Copyright 2010 Blue Star Nutraceuticals and Have Sex With The Lights On are trademarks. By reading and accepting this report you agree to all of the following: You understand that this is simply a set of opinions and not advice. This is to be used for entertainment, and not considered as professional advice. Information provided is not intended to treat, cure, diagnose, or prevent any disease, nor is it intended to replace the advice of a physician. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind. Specific medical advice should only be obtained from a licensed health care practitioner.

You are responsible for any use of the information in this report, and hold Blue Star Nutraceuticals Inc. and all members and affiliates harmless in any claim or event. Not intended for persons under 18 years of age.