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SOS Athletic Excellence Complete Muscle Building Plan SOS Athletic Excellence Complete Muscle Building Plan Contents Page Page About the Author 3 Introduction 4 Juice Plus+ Complete Shakes 5 Supplements 9 Monitoring Progress 10 Essential Muscle Building Tips 11 Working Out Your Individual Nutrition Needs 16 Pre Shake Arrival Plan / Preparation Phase 18 Pre Shake Exercise Plan / Preparation Phase 22 The Complete Muscle Building Nutrition Plan 27 The Complete Muscle Building Training Plan 30 Recipes 32 Conclusion 37 Coaching call + Follow Sam O’Sullivan 38 Further Help from Sam / Products / Follow Us 39 ......................... ............................ Page 2 SOS Athletic Excellence Complete Muscle Building Plan About Sam O’Sullivan Sam O’Sullivan is the creator of the ’45 Day Complete Muscle Building Program’. Sam is a highly qualified Personal Trainer with seven years experience in the industry. He has a huge passion for training, nutrition and health. Sam owns his own gym in Cardiff, United Kingdom called ‘SOS Athletic Excellence’ where he conducts his Personal Training sessions and body transformations. Sam maintains a lean physique himself due to his sporting commitments but understands how the human body works with gaining lean muscle. Sam O’Sullivan Creator of The 45 Day Complete Muscle Building Plan Sam has put all of his knowledge into this book to maximise your results from the ’45 Day Complete Muscle Building Plan’. Sam has helped hundreds of people transform their body shapes by adding lean muscle and dropping body fat. Below are some examples of clients Sam has worked with. Using these tried and tested principles Sam has created a Blueprint that incorporates the Juice+ Plus product range to help you build muscle in a healthy and efficient manner. Transformations clients that have followed Sam’s ‘45 Day Complete Muscle Building Plan’ principles ......................... ............................ Page 3 SOS Athletic Excellence Complete Muscle Building Plan Introduction Muscle - some people walk into a gym, throw a few weights around, and muscles will appear. For others, putting on muscle is a bit more of a challenge. No matter what they seem to do, they find their bodies don’t respond. If this is you, it could be due to a variety of things. This ‘Complete Muscle Building Plan’, will give you a blueprint to add muscle and lose body fat in just 45 days using the assistance of Juice Plus+ Complete. Your Juice Plus+ Complete Shakes have been ordered and should arrive within 9 – 11 days. Sam maintains a lean Use this arrival time to clean up your diet, start the training program and also digest the information in this book. In order to increase mass you must have a daily surplus of calories. and muscular physique following the principles of the ‘45 Day Complete Muscle Plan’. Nutrition and training type will be key to ensure these calories go to good use and create increased lean muscle mass, not fat mass. I will do my best in this ‘Complete Muscle Building Plan’ to give you all the tools to make this 45 day journey a huge success. It is important that you understand what it takes to add lean muscle and what you need to do over the next 45 days. I will therefore start by sharing with you some nutrition and lifestyle tips to encourage lean mass gains and transform your body into a toned and muscular physique. With nutrition and training you must realise that there isn’t a ‘one size fits all’ method. I will therefore try to educate you as much as I can with the fundamentals of muscle building. These principles can then be used to maximise your gains following on from this initial 45 day program. I have followed these principles myself over the last 18 months and am now able to stay lean and muscular all year round. Before we get any further make sure you print out this book. It’s going to be your resource for the next 45 days and needs to be on hand. ......................... ............................ Page 4 SOS Athletic Excellence Complete Muscle Building Plan Juice Plus+ Complete Shakes Juice PLUS+® Complete is a tasty drink for well-being. It contains low glycaemic index carbohydrates, the so-called ‘good carbs’, vegetable proteins of high biological value, essential isoflavones and natural fibre. Juice PLUS+® Complete is the only nutritional beverage containing the Juice PLUS+® different fruits and vegetables juice powders. The JP+ Complete provides convenient nutritional support on a daily basis. It’s an ideal on the go breakfast, delicious snack and for anyone who wants a healthy, easy-to-digest meal. As part of the ’45 Day Complete Muscle Building Plan’, you will have two Juice Plus+ shakes a day. One will be a morning smoothie and the second will be a post workout shake. What makes Juice Plus+ Complete the shake of choice for the ’45 Day Complete Muscle Building Plan’ is that it is packed with plant nutrients and essential plant enzymes that are easily digestible. It also contains many of the essential amino acids and mixes great with other foods such as almond butter, fruit, vegetables and various milk varieties. ......................... ............................ Page 5 SOS Athletic Excellence Complete Muscle Building Plan So do you really need to take extra supplements? Absolutely! It’s no longer a question! A whole food supplement will fill a lot of holes that if left empty will hinder your body’s ability to burn fat efficiently and build muscle. Supplements compensate for important nutrients the average UK diet often lacks- this is particularly important when attempting to lose body fat and increase muscle. The balanced nutrition provided by the supplements listed helps stabilize your body’s hormone chemistry, raise your metabolism and increase your body’s ability to absorb vital nutrients – all without added calories! Sensible supplementation promotes fat loss without losing muscle by supplying the essential nutrients necessary to increase or maintain lean muscle tissue. The Result: Your body is more prepared to fight illnesses and has the raw materials necessary to achieve a lean, fit physique. In a perfect world, we would eat perfectly balanced meals that contain just the right amount of each vitamin that we need for optimal health and well being, without adding extra calories that lead to weight gain. Whole-food supplements serve as buffers in the event that your diet does not meet your daily requirements. The nutrients you need for optimum health and fitness Did you know there are 45 known essential nutrients (nutrients must come from outside sources) 13 kinds of vitamins, and at least 20 kinds of minerals that are required in specific amounts for the body to function properly? Macro and Micronutrients Macronutrients have calories. Macronutrients are your proteins, carbohydrates and fats. Micronutrients do not have calories. These are your vitamins, minerals and water. Vitamins and minerals are simply catalysts that allow metabolic processes to take place. Vitamins and minerals act on the macronutrients you take in – the proteins, carbs and fats in your diet. ......................... ............................ Page 6 SOS Athletic Excellence Complete Muscle Building Plan So if you’re not taking in a balanced diet of proteins, carbs and fats, the vitamins and minerals can’t do their job. Enzymes Enzymes are required for your body to function properly. Without enzymes you wouldn't be able to breathe, swallow, drink, eat, or digest your food. You must have enzymes to help perform these tasks. Each metabolic reaction is started, controlled, and terminated by enzymes. Without enzymes, no metabolic activity will occur. When you were young, you had an abundant supply of enzymes. You felt great. Your energy level seemed never ending. You had "enzymes to burn" which kept you running at tip top efficiency. Over the years as you eat overcooked and processed foods; you are using up your natural supply of digestive enzymes. So, as you age, digestion becomes more difficult for your body. The reason we are running out of enzymes is a LIFESTYLE PROBLEM. Our poor dietary habits, fast food obsessions, and excessive intake of fat and sugars, all require excessive amounts of enzymes to digest our foods. Amino Acids Amino Acids are the "building blocks" of the body that make up proteins. Protein substances make up the muscles, tendons, organs, glands, nails, and hair. Growth, repair and maintenance of all cells are dependent upon them. Next to water, protein makes up the greatest portion of our body weight. A deficiency in even one of the 20 standard amino acids will severely compromise your health. Essential Fatty Acids (EFA’s) Essential meaning your body can't live without them. These are the “good” fats needed for a healthy heart, a healthy nervous system, and especially a healthy brain (the human brain is around 80% fats). Protein alone does not build muscle. ......................... ............................ Page 7 SOS Athletic Excellence Complete Muscle Building Plan EFA’s are the starting point – or the mortar and brick - for manufacturing all other fatty acids and hormones necessary to build strong lean muscle while increasing stamina required for building lean muscle. EFA’s also help to decrease inflammation and pain; reduced muscle soreness after strenuous workouts and shortened recovery time. Phytonutrients “Antioxidants” Antioxidants are cell protectors. They protect cells from the damage caused by unstable molecules known as free radicals; the devils that roam around your blood stream, causing damage to cell walls. Free radicals also accelerate the aging process. Also, over a long time period, such damage can become irreversible and lead to diseases like cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals otherwise might cause. Why is this important to you? Resistance Training increases oxygen intake from 10 to 20 times over the resting state. This greatly increases the generation of free radicals. Antioxidants play the housekeeper's role, "mopping up" free radicals before they get a chance to do harm in your body. Now it is important that you consume many of the super foods below, but we can’t all live in an ideal world and this is where supplementation plays a vital role in supplying the antioxidant nutrients we need. ......................... ............................ Page 8 SOS Athletic Excellence Complete Muscle Building Plan Recommended Supplements Juice Plus+ Premium Plus+ Capsules: These contain the nutrients of the following fruits, vegetables and berries. Apples, oranges, pineapple, cranberries, acerola cherries, peaches, papaya, dates, prunes, carrots, parsley, beetroot, broccoli, cabbage, kale, tomatoes, spinach, garlic, concord grapes, blueberries, bilberries, blackberries, elderberries, raspberries, cranberries, redcurrants and Juice Plus+ Premium Plus Capsules HCL: critical in maintaining digestive health and ensuring your boy has the correct enzymes to break down food effectively. Magnesium: healthy heart, helps the body to absorb calcium and also in relieving stiff muscles. Please do not buy the cheap stuff ending in ‘ate’ as your body will only process about 10%. Zinc: for a healthy immune system and boosting testosterone levels Fish Oils: reduces inflammation, cardiovascular health, better brain function You can purchase these products at SOS Athletic Excellence Gym in Cardiff. It is essential and motivational to collect evidence of development and change. Throughout the plan we are not only going to educate you on food choices but we also want you to understand the benefits of monitoring your progress. ......................... ............................ Page 9 SOS Athletic Excellence Complete Muscle Building Plan How the Monitoring Works At the start of the program you will start you off by taking your initial measurements and weight. This will then set your starting point. This will then be re taken each week on the same day for the duration of your weight management program. If possible you will monitor: Body Fat %. Your body fat will play a huge part in your body shape. Monitoring this will let you see exactly how much fat you have lost throughout the program and not just weight. Weight. Although weight is not an essential measurement it is still a good motivational tool to use. However be wary, losing / gaining weight can be a combination of many factors such as water and fat, and/or increases in muscle. Before and After Photos Before and after pictures is undoubtedly the best way to monitor progress. Do three sets of photos (Front / Side / Behind). We advise you to take these photos every single weeks to monitor improvements. Sam O’Sullivan practicing what he preaches with his own before and after photos PLEASE NOTE: Do not worry if you do not have access to body fat and water measurement etc. weight guides can still be effective, most importantly so is the mirror. Remember… ‘What gets measured gets managed, what gets managed gets results’ ......................... ............................ Page 10 SOS Athletic Excellence Complete Muscle Building Plan 45 Day Complete Muscle Gain Guidelines For Maximum Results Essential Muscle Gaining Tips You Need to Eat More: Gaining muscle is not just about lifting weights. Eating tons of protein and also ensuring you have a calorie surplus each day is key. You've always heard that your body needs protein to grow and this is true. However, adequate protein does not always result in muscle growth. You need to consume adequate calories also. The truth is if you don't consume enough calories, then you're not growing. So you’re going to have to commit to eating regular high protein meals in order to make this a success. You Will Start Each Day with a Liquid Meal This will make hitting our calorie goal achievable from day one. Starting the day with highquality protein from the Juice Plus+ Complete and then having a solid breakfast an hour later. You will aim to eat every 2.5 – 3 hours. I recommend you use the ‘ding-ding, time to eat’ method, Making a conscious decision to take the time to eat is one of the best keys to gaining mass. Sounds simple, but if you’re like me and run a business and have a lot of other interests and obligations, it becomes easy to skip meals or, as I prefer to call them, feedings. Once you have had a meal, set the watch so that it rings two and a half hours later, indicating when it’s time for your next feeding. Eat plenty of carbohydrates. Carbohydrates are needed to fuel exercise. The higher the level of carbs in the body, the more likely you are going to remain in an anabolic environment. Carbs also play a role in the release of insulin. As you know, insulin is the body's most potent anabolic hormone. So don’t be scared of carbs from the correct sources. ......................... ............................ Page 11 SOS Athletic Excellence Complete Muscle Building Plan Eat Plenty of Protein. Let's face it, muscle is protein and protein is composed of amino acids. You can't build big muscles without an adequate supply of protein. Think of building muscle as building a castle with Lego blocks. If you don't have the pieces to start with then you cannot build the castle. Eating enough protein should be a no-brainer but for those who don't know, one should consume 2-3 grams of protein per kg of bodyweight. So if you weigh 80 kg you would need about 160-240 grams of protein per day. The best way to do this is to break the supply of protein into smaller servings throughout the day for better absorption and assimilation. In short, eat your protein and eat good kinds such as beef, chicken, fish, Juice Plus+ complete and eggs. You will aim for 6 meals a day on the ‘SOS 45 Day Complete Muscle Building Program’. Eat multiple meals. Since you're now eating lots more calories per day (we will work out exact calories in next section) our next best bet would be to eat 6 meals a day. Although this may seem like a lot, it really isn't. Do the math, if you divide 3000 calories into 6 smaller meals a day, then each meal will consist of approximately 500 calories. Trust me when I say that 500 calories isn't a lot. Although it takes a lot of discipline, eating smaller and more frequent meals will pay off in the end. Eat enough good fats. One mistake wannabe lifters make is to not eat enough good fats. Fats are very important in growth. One good thing to know about good fats is that there is a direct relationship between fat and testosterone levels. Eat a good pre-workout meal. The best thing to consume before a workout is a meal consisting of slow burning carbs. The reason is that slow burning carbs take longer to convert into glucose thus keeping blood sugar levels relatively consistent. This keeps your body from having an energy crash allowing you to train longer and harder. Be sure to combine this meal with a healthy serving of good protein as well to maximize gains. ......................... ............................ Page 12 SOS Athletic Excellence Complete Muscle Building Plan Consume a high quality post-workout meal. The meal right after you train should be high in fast burning carbs and protein. The ideal candidate for this would be a protein shake coupled with some form of sugar. When you train, you put your body in a catabolic state and destroy it so that it can build itself back bigger and stronger. However, if you don't supply the raw building blocks, then how can your body efficiently repair itself? For the average person, a 40g protein shake and 75g of carbs is plenty. Just make sure you don't waste any time and slam the drinks down as soon as you finish training. Leave the chatting for after you consume those drinks. Drink plenty of water. One of the most overlooked factors in exercise is adequate water consumption. This should be a no-brainer since water comprises up to 70% of the body and if you're dehydrated, your muscle size suffers as well. It is apparent that one pound of muscle can hold up to three pounds of water. Now if you add it all up, that's a lot of size. Water will also flush out the toxins and help your body to reduce fat. You should be drinking 1 litre for every 50lbs (22.7kg) of body weight. Your first pint of water should be within 30 minutes of waking up. Use supplements. If you can afford to use extra supplements, then by all means do so. Why? Because they work! However, I would stick with the basics such as Juice Plus+ Complete, Juice Plus+ capsules and BCAA’s initially. Before adding in further supplements than the Juice Plus+ range speak to your coach. Rest. The number one overlooked factor in building a better body is rest. If you don't rest, then how can your muscles recover and grow? Our bodies need a stimulus to grow, such as intense training. Once this happens, our muscles essentially ‘break down’. Make a conscious effort to get to bed before 10.30pm! Getting the full 8 hours sleep will ensure your body gets a ‘dose’ of the hormones that help you to burn fat and build muscle. If you struggle to sleep have a glass of Tulsi tea around 9.30pm for a full night’s sleep. On the ’45 Day Complete Muscle Gaining Plan’ you will incorporate two complete rest days each week to maximise recovery and gains in lean mass. ......................... ............................ Page 13 SOS Athletic Excellence Complete Muscle Building Plan Preparation is Key. ‘Failing to prepare, is preparing to fail’. We have all heard this saying and it really is so true! Make sure you plan your meals; you plan everything else in work/life so why not plan your food intake? Cook extra meals if necessary and freeze, or place them in the fridge so you do not have to worry when you get in after a long hard slog at the office. Take a power naps when possible. Napping is also good for grownups! Robert Kennedy, who owns several popular muscle magazines, is also a big proponent of napping for muscle growth. A good nap should be 20 to 60 minutes, no longer; otherwise you will become too groggy. So nap as often as possible and GROW! Take BCAAS. BCAA stands for branched chain amino acid, and amino acids are the basic components of protein (or, as we like to say in the iron game, “the building blocks of muscle”. BCAA’s will prevent muscle breakdown and prevent muscle catabolism, which is the process by which the body breaks down muscle tissue to use as an energy source. If a meal is going to get delayed when your watch goes off indicating it’s time to eat, get some water and take 10-20 capsules of BCAA’s. Have on hand a secret high-calorie jar. In one of my cabinets at the office, I keep what I like to call a “secret high-calorie jar” and consists of a mixture of nuts and dried fruits. If my feeding times gets delayed, I reach in and take two handfuls from the premixed jar to keep my blood sugar constant. My concoction contains dried fruits (apricots, blueberries, Thompson raisins, figs, cherries, mango slices), nuts (pistachios, cashews, walnuts, dates, pecans, Brazil nuts, hazelnuts, macadamias) and seeds (pumpkin, sesame). Besides providing myself with a n abundance of good quality calories, I’m also getting many valuable nutrients, such as selenium from the brazil nuts, magnesium from the cashews, and antioxidants from the dried fruits. Occasionally I’ll add some amino acid capsules to further increase the anabolic (muscle-building) process. ......................... ............................ Page 14 SOS Athletic Excellence Complete Muscle Building Plan Always drink a muscle-building shake after training. Taking a post-workout shake is critical for gaining mass. In fact, the rate of protein synthesis and possibly muscle growth, can double when protein is consumed immediately after a workout. Research at the University of Connecticut has found that a protein/carb shake also helps increase the number of testosterone receptors. If a person in particularly lean, I have found that results are best when you use a formula that contains 4 grams of carbohydrates to every gram of protein. Don't overuse machines at the gym. 'Remember this motto: Seven days training on machines makes one weak! This is due to the scale of motor unit recruitment in the body. With that said, if you're lining up at the gym for the lat pull-down machine, you are not going to grow as fast as the guy slaving away at the chin-up bar. Burn your calories in the gym. You can't effectively gain a lot of muscle mass if you play football four days a week, then run up and down hills on Sundays. So limit your cardio and perform it strictly in the gym if you’re serious about adding muscle. ......................... ............................ Page 15 SOS Athletic Excellence Complete Muscle Building Plan Working Out Your Individual Nutrition Needs In order to gain muscle we are going to have to workout your individual calorific requirements. For the example below we will use an 80 kg male and work out his macro split of protein, carbohydrates, fats and total calorie intake calories. Firstly we will start with protein. Your protein goal for each day is easy: Multiply your weight in kg x 3 and this will equal your protein goal for each day. For example if you weigh 80 kg x 3= 240 Your protein goal each day will be 240 grams each day Your Carbohydrate Goal each day will be your weight in kg x 4 For example if you weigh 80 kg x 4 = 320 grams Your fat goal each day will be your weight in kg x 1.5 For Example if you weigh 80 kg x 1.5 = 120 grams 1 gram of protein = 4 calories 1 gram of carbohydrates = 4 calories 1 gram of fat = 9 calories This gives the 80 kg male the daily macronutrients as seen below: Protein = 240 grams / 960 calories Carbohydrates = 320 grams / 1280 calories Fats = 120 grams / 1080 calories Total calories = 3,320 calories So working out macronutrients is easy: Protein = BW (kg) x 3 Carbs = BW (kg) x 4 Fats = BW (kg) x 1.5 ......................... ............................ Page 16 SOS Athletic Excellence Complete Muscle Building Plan Meal Frequency With lots of food to get through in order to reach each day’s calorie goal it’s best to eat frequently. I recommend aiming to have 6 ‘feeds’ each day. Eating frequently will often keep energy levels constant and provide a more anabolic state for greater muscle gains. If your aiming for 6 meals a day and require 3160 calories like our 80 kg friend used in the example above, working it out is easy! Simply Use the equation below… Calories needed ÷ Meals = Number of calories per meal 3160 ÷ 6 = 526 calories a meal Sam’s Tip: If you prefer to eat larger meals at night, that’s fine. Remember we are aiming to add muscle. Just make sure the extra calories come from lean sources of protein. ......................... ............................ Page 17 SOS Athletic Excellence Complete Muscle Building Plan Pre Shake Arrival Nutrition Plan As I mentioned earlier your shakes will arrive within 9-11 days. However you can still get started on the program. Aim to increase your calories from lean sources of protein, slow release carbohydrates and good fats. Now is the time to cut out the ‘nasty’s’, so listed below are the items you will remove from your diet for this preparation phase… All Caffeine: plus hot chocolate, fizzy drinks Processed Foods: all tin’s, baked, pre-packed, long life products... the list is endless! Wheat Products: bread, biscuits, cakes, pies, breakfast cereals. Dairy: Milk, Yoghurt and Cheese (only for this phase). Alcohol: the hardest but the most effective! BAN all of it, even your diet filled vodka drinks. Phase 1: The pre shake plan has 2 simple rules: 1. 2. Remove all foods that the human body deems as toxic! Cleanse the body to remove toxins and toxicants! Once you eliminate these types of foods and re-establish the body’s biological status, you will notice that you will remove a lot of stubborn fat in a relatively short amount of time. Through the intake of poor nutrition, processed foods and pesticides your body, when overwhelmed with toxins will store them in the Adipose Tissue (Subcutaneous Fat). Your body stores the excess toxins there to stop them circulating throughout the body. ......................... ............................ Page 18 SOS Athletic Excellence Complete Muscle Building Plan Women generally store the majority of fat around their buttocks, thighs and hips while men store around their stomach and hips. In order for you to effectively lose the ‘stubborn’ fat, you need to rid the fat cells of the toxins they are currently storing. By riding the body of these excess toxins you give the body a chance to repair and strengthen itself, and when the toxins are removed from the system, the fat will remove quicker. We do this by simply eliminating certain foods and additives. You will notice in phase 1 that you have a list of foods. Please do not consume any foods that are not on this list. The rules are simple: If it’s not on the list (unless in the recipes) it is not allowed. ......................... ............................ Page 19 SOS Athletic Excellence Complete Muscle Building Plan Breakfast Choices: 4 egg omelette with added spinach, peppers and mushrooms 2 poached eggs with 100 g of smoked salmon and spinach 100 g of steak, 2 poached eggs and ½ a avocado Snack Choices: 1 Plum and a table spoon of Almond butter 50g Natural Yoghurt and a handful of cashew nuts Apple and a table spoon of cashew butter Energizer Smoothie: 350 ml of coconut water, 50 g blueberries, 30 g spinach, tea spoon of chia seeds) Lunch Choices: Chicken and White Bean Salad (see recipes) Greek Salad with Chicken (see recipes) Beef and Noodle Soup (see recipes) Snack Choices: 1 x Chicken breast and a handful of nuts 3 x Beef slices and a banana 4 x 4 rice cakes with peanut butter Evening Meal Choices: Lamb Kebabs (see recipes) Tuna, Bean and Red onion salad (see recipes) Steak, butternut squash, salad and ½ an avocado Tuna steak, sweet potato and butternut squash ......................... ............................ Page 20 SOS Athletic Excellence Complete Muscle Building Plan Pre Shake Exercise Plan Super Charge your Muscles with Exercise FACT: Nothing burns fat and builds muscle better than healthy muscles. The goal of the pre shake / preparation phase is to maximise fitness levels and health. A healthy human body is made up of over 50% lean muscle in the form of over 600 muscles! Muscle not only defines the way your body looks, it controls your metabolic rate. In your quest to realise your fitness goals, it’s common to lose focus on the things that really matter, such as your health and wellbeing. Thus, you end up neglecting your overall state of health. Increasing your daily calorie intake does not necessarily assure effective muscle gains. When your muscles are not properly cared for through consistent, effective exercise or if they are undernourished, your muscles will deteriorate. When that happens, you are likely to gain fat and your health will begins to plummet. In the pre shake arrival phase the aim is to increase strength and fitness levels with preparation based workouts. This period involves 5 sessions. Never perform more than 2 consecutive days of training. Train 2 days on and 1 day off, until you have completed each session twice. Your shakes should have arrived by the time you have completed each session twice. At this point you to progress onto the ’45 Day Complete Muscle Building Plan’. ......................... ............................ Page 21 SOS Athletic Excellence Complete Muscle Building Plan Pre Shake Exercise Program Session 1 Strength Sam’s Tip: Take a maximum of 90 seconds rest between sets to maximise muscle gains 1. Barbell Squats: 5 x 12 Reps (Squat Low Making Sure you hit a minimum of 90 degree bend in knees) 2. Walking Dumbbell Lunges: 4 x 8 on each leg (Make sure back knee touches the floor) 3. Leg Press: 3 x 20 reps (Go as heavy as possible on each set) Sam demonstrating a barbell back squat to the depth required. Metabolic 15 Minute AMRAP: (Complete as many rounds as possible in a 15 minute time period) 15 KB Push Press Right Arm 15 KB Swings 15 KB Push Press Left Arm 30 KB Goblet Squats 100 metre Sprint Finisher: Max Rep Burpee Tuck Jumps in 2 minutes The SOS Athletic Excellence girls demonstrating some Kettlebell Swings Laura demonstrating the perfect start position of a Kettlebell Goblet Squat Laura demonstrating the perfect finishing position of a Kettlebell Goblet Squat ......................... ............................ Page 22 SOS Athletic Excellence Complete Muscle Building Plan Pre Shake Exercise Program Session 2 Strength SOS Tip: Slow the tempo of the lowering phase for maximum muscle building effect 1. Bench Press: 5 x 12 reps 2. Tricep Dips: 4 x 12 reps 3. Dumbell Flies: 3 x 12 reps Metabolic Four Rounds for Time (Complete 4 rounds of the following exercises as fast as possible with limited rest in between) 15 Right arm KB Swing 15 Left arm KB Swing 15 Press Ups 15 Right arm KB Squat Pull 15 Left arm KB Squat Pull 15 Press Ups 400m Run Finisher: Max Rep Press Ups in 3 minute Time Period Laura demonstrating the start of a press up. If these are too advanced then drop to your knees. Technique is critical, so if you’re unsure about any exercises then please speak to an exercise professional ......................... ............................ Page 23 SOS Athletic Excellence Complete Muscle Building Plan Pre Shake Exercise Program Session 3 Strength SOS Tip: Focus on the squeeze of the muscles during each part of the lift 1. Pull Ups or Lat Pull Down: 5 x 10 reps 2. Dumbbell Row: 4 x 12 reps (each arm) 3. Standing Barbell Curls 3 x 15 reps Depth on squats is essential for glute activation. Check out Sam ensuring Bex has optimal depth while maintaining a straight back.. Metabolic 5 Rounds for Time (Perform five rounds in as little as time possible) 12 KB Goblet Squats 6 Burpee 12 Kettlebell Squat Pulls 6 Burpee 12 Kettlebell Swings 6 Burpees Finisher: 1 Mile Run as Fast as Possible Jo one of our SOS Athletic Excellence members demonstrating the goblet position perfectly ......................... ............................ Page 24 SOS Athletic Excellence Complete Muscle Building Plan Pre Shake Exercise Program Session 4 Strength 1. DB Shoulder Press: 5 x 12 reps 2. DB Lateral Raises: 4 x 12 reps 3. Hanging Knee Raises: 3 x 15 Reps Metabolic Perform as Many reps as Possible (Perform as many reps as possible in 60 seconds on each of the exercises below. Rest 1 minute after all exercises are completed before repeating the sequence three times) 1 Minute of KB Swings 1 Minute of Press Ups 1 Minute of KB Squat Pulls 1 Minute of Sit Ups 1 Minute of Double KB Push Press Finisher: 30 Burpees as Fast as Possible Sam demonstrating the start position of the Double Kettlebell Push Press Sam demonstrating the finishing position of the Double Kettlebell Push Press ......................... ............................ Page 25 SOS Athletic Excellence Complete Muscle Building Plan Pre Shake Exercise Program Session 5 Strength 1. Pull Ups / Lat Pull Downs: 5 x 12 Reps 2. Weighted Sit Ups: 4 x 12 reps 3. Barbell Box Squats: 3 x 20 reps Metabolic: Dumbell Destroyer 12 DB Squat to Bicep Curls 12 DB Lateral Raises 12 DB Walking Lunges 12 DB Squat to Press 12 DB Frontal Raises 500 Metre Row as Fast as Possible Sam demonstrating Pull Ups REPEAT ABOVE X 5 BEFORE STRETCHING ......................... ............................ Page 26 SOS Athletic Excellence Complete Muscle Building Plan Complete Muscle Building Nutrition Plan With this plan work out your portion sizes that you need to hit your calorie goal. This Plan is based on that of an 80 kg male. If you weigh more you are likely to need more calories, alternatively if you weigh less you are likely to need less. Meal 1: Breakfast Juice Plus+ Morning Olympian Shake 1 scoop of Juice Plus + Complete 450 ml of Almond Milk 20 grams of Almond Butter 10 grams of coconut oil 50 grams of Frozen Blueberries 25 grams of spinach Meal 2: Protein Time 100 grams of Chicken Breast and 3 large eggs 100 grams of White Fish and 3 large eggs 100 grams of Turkey Breast and 3 large eggs Meal 3: Snack Choice 200 grams of Greek Yoghurt and 30 grams of brown rice cakes 25 grams of raw Almond butter 200 grams of Greek Yoghurt and 30 grams of brown rice cakes with 25 grams of cashew nut butter 100 grams of Tuna in water, 30 grams of brown rice cake with 25 grams 100% cashew butter 100 grams of Chicken Breast and 25 grams of nuts Macro’s of Morning Olympian Shake: Protein = 26 grams Carbs = 43 grams Fats = 25 grams Calories = 501 calories Macro’s of this meal: Protein = 43 grams Carbs = 5 grams Fats = 13 grams Calories = 309 calories Macro’s of this snack: Protein = 22 - 26 grams Carbs = 35 grams Fats = 13 grams Calories = 353 calories ......................... ............................ Page 27 SOS Athletic Excellence Complete Muscle Building Plan Meal 4 Chicken (150 g) and White Bean Salad (see recipes) and 25 g of chia seeds Greek Salad with Chicken (150 g) (see recipes) and 25 g of chia seeds Beef (150 g) and Noodle Soup (see recipes) and 25 g of chia seeds Meal 5: Pre Workout Snack Quinoa (125 g) 10 minutes Pre Workout Black coffee with 20 grams of MCT Oil or Coconut oil and 10 grams of BCAAS Post Workout Shake (Put this after training) 1 scoop of Juice Plus+ Complete 400 ml of water 100 grams banana 50 grams of frozen blueberries 100 grams pineapple slices 90 grams of oats Take 20 grams of BCAAS after Training with your shake Macro’s of this snack: Protein = 49 grams Carbs = 25 grams Fats = 14 grams Calories = 422 calories Macro’s of this snack: Protein = 8 grams Carbs = 39 grams Fats = 7 grams Calories = 251 calories Macro’s of this snack: Protein = 10 grams Carbs = 0 grams Fats = 20 grams Calories = 180 calories Macro’s of this shake: Protein = 31 grams + 20 g in BCAA’s Carbs = 128 grams Fats = 3 grams Calories = 663 calories ......................... ............................ Page 28 SOS Athletic Excellence Complete Muscle Building Plan Meal 6: Evening Meal Choices Lamb (150 g) Kebabs (see recipes), quinoa (60 grams) 25 grams of brazil nuts Tuna (150 g) Bean and Red onion salad (see recipes) and 30 grams of pistachio nuts -Steak (150 g) butternut squash (100 g), salad and 100 grams of avocado Tuna steak (150 g) sweet potato (100 g) and 100 grams of avocado Salmon Fillets (125 g) and quinoa (60 g) and 50 grams of avocado Macro’s of this snack: Protein = 45 – 60 grams Carbs = 40 grams Fats = 17 -21 grams Calories = 493 - 540 calories DAILY MACRONUTRIENTS: Protein – 234 grams / 936 calories Carbs – 315 grams / 1,260 calories Fats – 112 grams / 1,008 calories Calories - 3,204 calories ......................... ............................ Page 29 SOS Athletic Excellence Complete Muscle Building Plan The Complete Muscle Building Training Plan Day One: Chest and Arms A. Bench Press: 4 sets 8/8/8/8+ (last set as many reps as possible) B. Incline Dumbbell Press: 4 sets 12/12/12/12+ C. 1. Decline Dumbbell Press: 3 sets of 12/12/12+ 2. Cable Flies: 3 sets of 12/12/12+ D. 1. Weighted Chin Ups: 10 / 10 / 10 (add weight by wearing a weighted vest) 2. Weighted Dips: max rep / max rep / max rep E. 500 metre row: 1 minute rest x 4 sets (make sure each one is flat out!!) Day Two: Legs A. Squat: 4 sets 8/8/8/8+ (make sure your squatting low) B. Walking DB lunges: 4 sets 12/12/12/12+ (last set to failure) C. 1. Dumbbell Step Ups: 3 sets of 12/12/12+ 2. Box Jumps: 3 sets of 12/12/12+ D. 1. Leg Press: 30 / 30 / 30 2. Jump Lunges max rep / max rep / max rep E. 5 minute Plank Day Three: Active Recovery Swim one mile mixing up the strokes as needed ......................... ............................ Page 30 SOS Athletic Excellence Complete Muscle Building Plan Day Four: Back and Shoulders A. Weighted Pull Ups: 6/6/6/6+ B. Dead lift 12/12/12/12 C. 1. Seated Row: 12/12/12+ 2. Standing Dumbbell Lateral Raise 12/12/12+ D. 1. Seated Dumbbell Press: 10/10/10+ 2. Single Arm Dumbbell Row: 12/12/12+ E. 30 Burpees as Fast as Possible Day Five: Arms and Abs A. Tricep Dips: 8/8/8/8+ B. Chin Up: 8/8/8/8+ C. 1. Seated Dumbbell Curls 10/10/10 2. Cable Skull Crushers 10/10/10 D. 1. Diamond Sit Ups 20/20/20 2. Side Plank: 45 seconds on both sides x 3 sets E. 1 minute Sprint: 1 minute rest – repeat x 8 Day Six: Rest Day Day Seven: Rest Day ......................... ............................ Page 31 SOS Athletic Excellence Complete Muscle Building Plan Recipes Chicken & White Bean Salad I love this salad because it is quick and satisfying. It keeps well which means you can make a large batch and take it to work with you. Time in the Kitchen: 15 minutes Ingredients Mustard Vinaigrette 1 medium clove Garlic, crushed 5 Tbsp Extra-virgin Olive Oil 2 Tbsp Balsamic Vinegar 1 tsp Wholegrain Mustard Pinch of Parsley - preferably fresh Pinch of Thyme – preferably fresh 2 tsp of Lemon Juice Salt and freshly ground Pepper to taste Serves: 4 Salad 400g tin White Beans, rinsed and drained 600g diced cooked Chicken Breast 300g diced Courgette 110g finely diced Low-Fat Feta Cheese 100g chopped, Cherry Tomatoes 1 handful of coarsely chopped fresh Basil Salt & freshly ground Pepper to taste (optional) 6 handfuls of a variety of Lettuce, leaves and Spinach Preparation To prepare the Vinaigrette: In a small bowl, add the vinegar, garlic, and mustard, mix well. Slowly add the olive oil while stirring rapidly with a fork. Add the parsley and lemon juice, thyme, salt and pepper. Taste seasonings and adjust to preference. To prepare the salad: Combine beans, chicken, courgette, feta cheese and tomatoes in a large bowl until well blended. Add chopped basil and 3/4 of your already prepared vinaigrette; toss until combined. Taste and add season with salt and pepper (if needed). Toss the remaining vinaigrette with leaves of your choice in a medium bowl. Serve the salad on the greens, Garnished with fresh basil leaves. ......................... ............................ Page 32 SOS Athletic Excellence Complete Muscle Building Plan Greek Salad with Chicken This is another quick and easy salad that is light and simple to make. I always keep a few baked chicken breasts in the fridge so that I can make salads like this quickly without too much fuss. Time in the Kitchen: 12 minutes Serves: 2 Ingredients 250g Chicken Breast 40g Olives Handful Cherry Tomatoes 40g Cucumber 1 Small Onion 40g Low-Fat Feta Cheese Juice of ½ a Lemon 1 tsp Olive Oil Preparation Grill the chicken strips until well cooked. In a bowl, mix together the olives, tomatoes, cucumber, onion and feta cheese. Squeeze the lemon over the salad, drizzle the olive oil and stir. Place chicken strips on top of the salad. ......................... ............................ Page 33 SOS Athletic Excellence Complete Muscle Building Plan Beef and Noodle Soup Don’t be put off by the unusual spices in the soup. The flavours are fantastic and it is so quick and easy. Time in the Kitchen: 12 minutes Serves: 2 Ingredients 1.2 litres of Beef Stock 1 small fresh Chilli chopped 1 Cinnamon Stick 2 Star Anise 2 Cloves of Garlic 225g Beef Steak, cut into strips 300g Rice Noodles 10 – 15 Broccoli Florets 4 Tbsp chopped, fresh Coriander Lime wedges to garnish Preparation Heat the stock, chilli and spices in a saucepan until boiling, then reduce the heat and simmer for about 5mins. Add the beef strips and broccoli and simmer for a further 2-3mins. Cook the noodles according to the packet instructions, drain and divide into bowls. Pour the broth over the noodles, garnish with coriander and lime and serve. ......................... ............................ Page 34 SOS Athletic Excellence Complete Muscle Building Plan Lamb Kebabs These are fun to make and you can add or replace the vegetables with new ones so you have a new dish each and every time. Time in the Kitchen: 10 minutes Serves 4 *Marinade time: Up to 2 – 3 hours Ingredients Kebabs 500g deboned, cubed Lamb 1 large Onion, cut into large chunks 12-15 Cherry Tomatoes 12-15 small Mushrooms 12 – 15 Pineapple chunks 1 Pepper, cored, seeded and cut into large chunks 8 kebab skewers Ingredients Marinade 6 Tbsp Olive Oil Juice of 1 Lemon/4 Tbsp shop-bought Lemon Juice 1 tsp mixed Dried Herbs Soy Sauce to taste Salt and Pepper to taste Preparation Mix all marinade ingredients together and pour over the lamb. Place in the fridge to marinade for 2 -3 hours. This will not only flavour the meat but tenderise it too. I try to leave mine overnight for optimum flavour. Once marinated, thread alternative pieces of lamb, onion, tomatoes, mushrooms, pineapple and peppers onto the skewers. Cook in the oven at 180°C for 10 minutes or if the weather has been kind, stick them on the BBQ. ......................... ............................ Page 35 SOS Athletic Excellence Complete Muscle Building Plan Tuna, Bean and Red Onion Salad This is a great one to take into work as it’s quick, easy and requires little preparation Time in the Kitchen: 5 minutes Serves 2 Ingredients 400g Tin of Cannelloni beans, drained and rinsed 1 small Red Onion, finely sliced 1 Tbsp Balsamic Vinegar 1 Tbsp Olive Oil 2 x 225g tins of Tuna 4 Tbsp freshly chopped Parsley Salt and Pepper to taste Preparation Add all of the ingredients in a bowl and mix well. Serve with a green side salad or a small sweet potato. ......................... ............................ Page 36 SOS Athletic Excellence Complete Muscle Building Plan Conclusion Congratulations if you have finished your ’45 Day Complete Muscle Building Plan’. I hope you are thrilled with the results. Remember 45 days is a relatively short period in training. Brilliant transformations do take longer. The more consistent you are with sticking to the principles outlined in this EBook the greater the results will be. So stick at it!! Be consistent with both your training and nutrition and watch your body shape continue to improve. Please email me or send me your transformations. I would love to connect with all you guys and see your progress. My contact details can be seen on the next page. I’m proud of your efforts on this plan. Keep up the great work Healthy Thanks Sam O’Sullivan ......................... ............................ Page 37 SOS Athletic Excellence Complete Muscle Building Plan Training Program Progression If you want to adapt your training program email Sam on [email protected] This adaptation will be Free for all customers of SOS Athletic Excellence and cost others £30. Coaching Call If you want to take your body shape to the next level or are disappointed with your individual results and want to arrange a coaching call email Sam on [email protected] 30 minute coaching calls can be arranged for £30 with Sam on a 1:1 basis. Further Products Click Here Click Here ......................... ............................ Page 38 SOS Athletic Excellence Complete Muscle Building Plan Follow Sam and SOS Athletic Excellence Connect with Us Thank you for using our EBook, we hope you have found it useful. We have other EBooks that have also been published. You can check them out here. You can follow us on these following social platforms: Facebook: https://www.facebook.com/sosathleticexcellence Twitter: SOS_AthEx You Tube: SOS Athletic Excellence ......................... ............................ Page 39