Download 21 Day Muscle Part 1 the 21 Day Fast Mass Building Manual PDF

Title21 Day Muscle Part 1 the 21 Day Fast Mass Building Manual
File Size3.9 MB
Total Pages116
Document Text Contents
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Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day.

FAST MASS BUILDING PRESENTS

2

21 Day
FAST MASS

Building PROGRAM
How To Gain 12 Pounds Of Pure Muscle Mass

In Only 21 Days Without
The Unhealthy & Unnecessary Fat Gain.

By Lee Hayward & Vince Del Monte

Version 1.0.1

Copyright 2011 © 21-Day Fat Mass Building Dot Com
Lee Hayward & Vince Del Monte

www.21DayFastMassBuilding.com

http://www.21dayfastmassbuilding.com/

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Fitness Model Workout:
This program focuses mainly on building muscular endurance and fitness
conditioning through the use of Extended Sets. This is a killer way to stimulate
new muscle growth by keeping your muscles under tension for longer periods of
time.

Muscle Model Workout:
This program focuses mainly on muscle hypertrophy with traditional bodybuilding
set and rep patterns. But we kick up the training intensity with the addition of
2 advanced training techniques: Forced Reps and Strip Setting.

Hardcore Bodybuilder Workout:
This is a Power Building program that focuses building dense muscular mass with
multiple sets of heavy weights and low reps. Supplemented with some smaller
isolation exercises to target all angles of the muscles.

Bodyweight 500 Workout:
This is a fast paced bodyweight conditioning workout routine that you can
incorporate during the low calorie “Primer Phase” of the program. It’s a great
change of pace from the typical bodybuilding style weight training workout
programs.

And because the 21-Day Fast Mass Building program is a 3-week training cycle,
it fits in perfectly with the time frame for making rapid muscle and strength gains.
You could literally follow a different workout with each cycle through the program.

This way you’ll not only be maximizing your muscle gains through the Anabolic
Amplifier Effect of the nutritional cycling, but you’ll also be maximizing your
strength gains through unique muscle stimulation from the different workout
routines. Your friends, family, and fellow gym members are going to be shocked by
the rapid transformation you make from this strategic mass building program. They
are going to want to know what the heck you are doing to grow so fast…
And it’s up to you whether or not you tell them 

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21 Day Fast Mass Building21 Day Fast Mass Building
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Pre-Workout Warm-Up Routine

Prior to hitting the gym floor for your actual weight-training routine, you should
take some time to warm-up and mentally prepare yourself for the workout that’s
to follow. I’m going to outline my personal pre-workout “warm-up ritual” that I do
at the beginning of each and every workout.

I’ll start my workout with 5-10 minutes of moderate intensity cardio that moves the
total body. My personal favorite warm-up cardio is using the rower or the elliptical
machine with the moving arm handles. This will help circulate blood flow throughout
the entire body, increase your core temperature, and get a light sweat going.



Now if you don’t have a rower or elliptical at your gym don’t worry about it, just use
whatever cardio machines you have available. After the cardio I’ll go through the
following series of exercises to warm-up all my major muscle groups.

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FAST MASS BUILDING PRESENTS

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the spot. My first guess is that you didn’t come close to your goal calories
and need to write down a 3-day food diary, email us your food sheets at
[email protected] and we’ll personally look at your meal plan
and tell you what’s wrong.

On top of that, go through the program another time and apply to the two
following changes:

1) Eliminate all cardio.
2) Add an extra 500 calories a day to what you’re currently eating.
Those two tricks will get you growing.

question: What if I gain more fat than muscle?

Answer: This can happen and if it does, don’t panic. If you gain more fat than
muscle, something went wrong with your food choices and food timing.

Here are a few suggestions for your next 21-day cycle to maximize the muscle-to-
fat-ratio and if you haven’t started yet, consider these tips to ensure you aren’t
the person asking this question!

» 1. Maintain at least three 30-45 minute cardio workouts a week.

» 2. If you can, perform these cardio workouts away from your weight training
workouts e.g. If you train weights in the evening, do cardio in the morning,
preferably on a empty stomach.

» 3. Drink a big cup of black coffee before your cardio workouts to stimulate
fat-burning.

» 4. Examine the times you are consuming your carbohydrates. They should all
be placed between your breakfast, pre workout and post workout meals. These
are the times that it’ll be very hard to have your carbs get converted to fat.

» 5. Are you maintaining your meal frequency at least every 3-4 hours?

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» 6. Are you drinking at least a gallon of water a day?

» 7. How are your stress levels? Are you getting to bed by 11pm every night?

These are just a few powerful goals to shoot for that will minimize your fat gains
and most likely even help you to lose fat like many users experience.

question: Can you make a customized meal plan for me? I’m not good at
figuring out how to piece together all the foods I need to eat.

Answer: Sure thing, we have actually customized 18 complete “Done For You
Meal Plans” that you can follow during the entire 21-Day Fast Mass Building
Program. Just pick the meal plan based on your body weight and caloric intake.
We’ve taken the time and effort to put together all the food combinations and
macro-nutrient calculations for you. All you have to do is print off your meal plans,
stick’em on the fridge and follow them!

These “Done For Your Meal Plans” are included with the Done For You Package.
If you didn’t purchase the Done For You Package when you got the program you
can Click Here to order them now.

Since we want to give you an extra edge
in maximizing your muscle potential, and

making the most of the next 21-days, we’re
going to offer the entire

“Done-For-You Muscle Power Meal Plans”
not for $97.00 but at a full 70%

off the retail price:

$97.00 $29.95
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