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MAX'S Muscle Building Program

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					                        MAX’S Muscle Building Program
                                        By Paul Kirkham BSc.

Introduction
If you’re young and thin but would like to be big and strong with an impressive muscular body, this
program will help you get there. Or perhaps you are a hard training athlete that has trouble gaining
weight, or building size and strength. This program will definitely help you as well.

MAX’S Rapid Weight and Muscle Gain Program is designed to help leaner and thinner trainers build
muscular body weight quickly. This booklet will explain the types of foods you need to eat to help
you gain weight and muscle, and recommend the right way to use MAX’S proteins to accelerate your
results. We’ll also help you understand some of the science behind nutrition to help you plan your
food intake better. We’ll tell you what foods to avoid, as well as which ‘super foods’ you should be
eating plenty of.

Weight training is a big part adding muscular body weight. Our program will give you a
comprehensive guide to the best exercises to help you build maximum muscle mass. We’ll show you
how to add size to your chest, back, shoulders, arms and legs with proven routines that are specially
designed for building size and strength gains for leaner trainers.

At the back of this booklet you will find a useful food table that will really help with your meal
planning. It lists nutritional information for many common foods. We also give you advice on how to
set up a training diary that will help you track your progress to maximise your gains.

If you are serious about gaining weight and building muscle, and you follow this program properly,
we guarantee you will achieve results!

How to use this booklet.
If you are new to weight training and bodybuilding nutrition, we recommend you read through this
booklet to help you understand the principals of gaining muscular weight. Keep this booklet for
reference. This booklet is designed to be used in conjunction with our MAX’S Training & Nutrition
Diary that helps you keep track of your workout progress and daily food intake.

Index:

Key Factors for Rapid Weight and Muscle Gains
The key to building muscular body weight quickly relies on 3 key factors:

    1. Nutrition
Bodybuilders and sports nutritionists agree that nutrition is the most important aspect of gaining
muscular weight. Some even estimate it is 80% of the equation, with training and rest or recovery
making up the other 20%! We like to think it’s a little more balanced than this, maybe 60% nutrition,
20% training and 20% rest and recovery. But even at these more modest figures, you can still see



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that nutrition is by far the most important factor to building muscular size and strength. That’s why
you must get your nutrition right if you want to gain weight and build size and strength.

In general terms, if you eat more food than your body burns up, you will gain weight. If you do this
for long enough without the right exercise program, you may get fat or even obese which has
become a big problem in today’s society. And if you eat less food than you body requires, you will
lose weight.

In our experience, there are many trainers who find gaining weight and building muscle to be very
difficult indeed. This can be caused by many reasons. If you are a young thin teenager, it’s often
because your body is growing quickly and your metabolism is running at high speed (which is quite
normal) and you are burning more kilojoules each day than you are eating. If you are playing sport,
weight training, or are active in other ways, this will only push you into further deficit. To tip the
scales in favour of gaining weight, you have to make sure that you are getting enough of the rights
foods and supplements each day to fuel your body’s growth.

    2. Training
If you just eat a lot of food to gain weight without doing the right kind of exercise, you will tend to
just put on fat, rather than build a strong muscular body. Training the right way is therefore very
important to building the body you want. You may be playing lots of sport, or be very active
physically, which is great for keeping you fit and healthy, but generally won’t help you gain
significant muscular bodyweight. Assuming you get your nutrition right, the very best way to pack on
slabs of muscular weight is with a well designed weight training program. Weight training is the best
way to stimulate muscle growth which results in healthy weight gain. You will feel better, look better
and perform better as you add muscular weight. In this booklet we’ll introduce you to the theory
and basics of weight training and put together a program that will help you build muscular weight.

    3. Rest and Recuperation
You don’t build muscle and gain weight while you are training or playing sport. Your body will only
build muscle while you are resting and especially sleeping. In fact, training for too long, too often or
too hard will often lead to muscle and weight loss! We call this overtraining and it must be avoided
at all costs if you want to maximise muscle and weight gains. Rest and recuperation means getting
plenty of sleep at least 8 hours per night is ideal. It is also important to keep your sleep patterns
regular, and to try to rest your body during the day when you can. If you play a lot of sport or have a
very active job, rest and sleep are even more important. More on this later.

Nutrition for Rapid Weight and Muscle Gains
Your body is a very complex machine and depends on a myriad of biochemical processes for healthy
functioning. You need fuel everyday to help maintain good health and function, which you get in the
form of the food you eat and the liquids you drink.

Scientists measure the energy value of foods in calories or kilojoules and most foods have a certain
energy value. In Australia all food labelling is expressed in kilojoules (1 calorie = 4.2 kilojoules) so we
will talk about energy values of foods in this booklet in terms of kilojoules. Your body uses energy
every day to function. Even if you are just sitting around watching TV, your body is burning up


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kilojoules. The more active you are, the more you burn up. If you consistently eat fewer kilojoules
than your body burns up, you will lose weight. If you consistently eat more kilojoules than your body
burns, you will gain weight. However, the composition of the food you eat also has a bearing on
losing or gaining weight.

Food comprises of what we call Macronutrients (which include protein, carbohydrates and fats) and
Micronutrients (which include vitamins, minerals and other trace nutrients). Gaining muscular
weight relies on getting adequate amounts of macro and micro nutrients daily. Let’s look at some of
these nutrients in a little more detail.

Protein
Protein is the most important nutritional element you need to build and maintain maximum muscle
mass. Without enough quality protein in your diet every day, your muscles will be unable to recover
and grow!

Your muscles, skin, hair, organs, blood, enzymes, and even your bones are made up mainly of
protein – it is the structural base of your entire body. Protein consists of complex chains of
compounds called amino acids. There are 19 amino acids that human proteins are made from. The
proportion and order of how these amino acids are joined together determines the different
characteristics of particular proteins. For example, muscle proteins have higher proportions of the
Branched Chain Amino Acids (L-Leucine, L-Isoleucine and L-Valine) than do the proteins found in hair
or nails. If you look at the nutritional label of protein supplements like MAX’s, you will usually see a
list of these amino acids and the quantities of each one in a serving of the product.

Of the 19 amino acids required to make human protein, 8 are known as ‘essential’ amino acids.
Essential amino acids cannot be made by your body must be obtained from your diet every day. The
other 11 are known as ‘non essential’ amino acids, which means that under the right condition your
body can actually make them. It’s important to realise that hard training bodybuilders need more
protein than your average ‘man in the street’, which means both essential and non-essential amino
acids.

Hard weight training actually damages or breaks down muscle structure. Your body’s response to
this muscle overload is to repair and rebuild the muscle – but making it bigger and stronger to cope
with the added stress. To build this new muscle, your body needs substantially more protein than
the average diet can provide.

To ensure you have enough protein to build muscle and gain weight, you must consume enough
protein than your body needs to for normal metabolism and building new muscle every day. This is
called being in “positive nitrogen balance”. If you don’t get enough protein you won’t build muscle.

To build size and gain weight, we recommend you aim to consume at least 3 grams of quality protein
per kilogram of body weight. For example, if you weigh about 75 kg your need to be getting at least
75 x 3 = 225 grams of protein every day. Getting this amount of protein requires careful nutritional
planning. While foods like meats, eggs and chicken are excellent sources of protein, eating the
required amount can actually be a bit of a challenge. For example, one chicken breast contains
about 40 grams of protein, so you would need to eat at least 5 – 6 chicken breasts each day. 1 egg


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contains about 6 grams of protein so you would need to eat 38 eggs! To get the right amount of
protein each day we recommend you consume a variety of quality protein foods and supplements.

Many of these protein sources also contain significant amounts of unwanted fats that can slow
digestion and affect your health (38 eggs contains about 280 grams of fat, which is way too much).
This is where protein supplements like MAX’S are of great value. They contain very little fat yet
contain high levels of muscle building protein and mass fuelling carbs. Each gram of protein is
equivalent to approximately 17 kilojoules of energy.

Sources of Protein
The following table gives some examples of common protein foods and rates them based on protein
content and fat content

            Protein Food                Serving Size     Protein     Fat      Rating & Comments
                                                         Content   Content

Lean beef steak, raw                   Medium (150g)       31g        6g                Very Good


Chicken Breast, raw, skin off          Medium (150g)       35g        2g                 Excellent


Lean Lamb steak, raw                   Medium (150g)       33g        8g                Very Good


Lean Pork, fat removed, raw            Medium (150g)       33g        2g                 Excellent


Lean Veal, fat removed, raw            Medium (150g)       35g        3g                 Excellent


Lean Kangaroo steak                    Medium (150g)       33g        2g                 Excellent


Minced beef, premium or heart smart    Medium (150g)       32g        8g                Very Good


Fish Fillet, all types                 Medium (150g)       28g        4g                Very Good


Lean Smallgoods, ham, turkey           Medium (150g)       28g        7g                   Good


Other small goods, salami,             Medium (150g)       32g        60g        Very high in fat - Avoid

Strasbourg, etc.

Whole Eggs                              2 large (120g)     15g        11g       Very Good protein, Yolks
                                                                               high in fat, eat in moderation

Low Fat Cottage Cheese                 Medium (150g)       21g        3g                   Good


Low Fat Milk (1% Fat)                      500ml           20g        5g                   Good


Tofu                                   Medium (150g)       12g        6g        Healthy, Protein content is
                                                                                 relatively low, good for
                                                                                        vegetarians

Bean, canned                           Medium (150g)       8g         1g         Low protein but healthy
                                                                               addition to recipes and salads

Lentils - dry                          Medium (150g)       36g        3g            High in protein but
                                                                                incomplete protein source.




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Refer to the nutrition Tables at the back of this booklet for the protein content of common foods.




Carbohydrates

Most people recognise carbohydrates as foods like bread, pasta, rice and sugar. Carbohydrates are
typically associated with energy and for hard training athletes they are essential. To build any
significant muscular weight, you must eat plenty of good quality carbohydrate foods every single
day.

Good and Bad Carbs
Carbohydrates come in many forms in food, from what we call simple carbohydrates you get in
foods like table sugar, to complex carbohydrates that you get in foods like oats and whole grains. In
general, foods that contain lots of highly processed carbohydrates like sugar and white flour are not
as good for you as raw carbohydrate foods like vegetables, fruit and whole grains. Let’s explain why
this is in a little more detail because it’s an important point to understand.

When you eat a carbohydrate food, it passes into your stomach and then into your intestines where
it is digested down to simple sugars and then absorbed. Some refined carbohydrate foods like sugars
require virtually no digestion and so can be absorbed very quickly. Other highly processed
carbohydrates like white flour and white rice are digested very quickly and are also rapidly absorbed.
When your body absorbs a lot of sugar quickly, the level of sugars in your blood also rises quickly.
Your body can only tolerate blood sugar up to a certain level, so to counter this sudden rise in
sugars; it produces a powerful hormone called insulin. Insulin is a regulating and storage hormone.
Its main role is to ensure your blood sugars don’t get too high by helping to push sugars into muscle
cells, where they can be used for energy, and into fat cells, where the sugars are converted and
stored as fats. If you eat too many simple sugars, your body gets swamped by sugar and you
producing too much insulin which pushes most of these sugars into fat storage. This is not what you
want!

On the other hand, if you eat less processed or raw carbohydrate foods like wholegrain cereals,
brown rice, pasta, fruit and most vegetables, your body reacts quite differently. These foods digest
much more slowly and are absorbed over several hours in more manageable levels. Your blood
sugars stay at a much more controlled level, which means you don’t need to produce much insulin, if
at all. This means your body can use these carbs to fuel your body and you don’t add fat. To build
maximum muscle mass, your body requires a lot of extra energy, and these slow digesting
carbohydrates are the very best way to get it.

Glycemic Index
Science measure how fast we digest, absorb and burn carbohydrates with a number called Glycemic
Index or GI. Fast digesting and absorbing carbohydrates are said to have a high GI while slower
Digesting and absorbing carbohydrates have a relatively lower GI. GI is normally measured from 0 –
100, with lower GI foods scoring less than 50, and higher GI foods greater than 50. The pure sugar
‘glucose’ is set as the benchmark of 100 because it is very fast absorbing.



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In general, carbohydrate foods with a lower GI are better for you. Why? Because faster GI foods
tend to be converted to fat more easily than lower GI foods. So when you are choosing
carbohydrate foods for your eating plan, it’s better to choose lower GI foods if you have a choice.
There are a few exceptions to this that we will cover later. Some examples of carbohydrate GI’s are:

  Poor Carbohydrate Choice              GI       Good Carbohydrate Choice             GI

White Bread                             70      Soy & Linseed Bread                    48

Corn Flakes                             77      Natural Muesli                         46

White Jasmine Rice                      98      Pasta                                  38

Mashed Potato                           91      Sweet Potato                           44

Banana                                  58      Apple                                  38

Cola Soft Drink                         63      Milk                                   38

Table Sugar                             70      Broccoli                               0



You can see from the table above that by simply making the right choices you can eat more lower GI
foods which will provide much more energy for muscle growth while keeping your body fat lower.
For example, choosing pasta rather than white rice or choosing wholegrain bread over white bread,
can make a big difference to your muscle and weight gain. A quick warning - many food labels now
display GI values. Some labels simply say low GI. Be a bit wary of low GI claims as many companies
just use GI as a marketing gimmick. For example, chocolate is low GI but contains significant levels
of fat and sugar. Many fruit juices are labelled as low GI but contain lots of sugar. These types of
foods are still highly refined so consume sparingly.

In summary, when choosing carbohydrate foods for your diet, always go for the least processed and
unrefined carbs. Eat plenty of fresh fruit and vegetables, and choose wholegrain cereals and breads.
Pasta is generally better than rice, and keep sugary foods and drinks to a minimum. Refer to the
Nutrition Tables in the back of this booklet and try to choose lower GI carbs (less than 50). If you do
eat a high GI food, have a smaller portion size and perhaps combine it with a lower GI food. For
example, rather than eat a big plate of white rice, cut back the serving size and combine it with more
lean meat and vegetables.

High GI Carbs for Energy and Recovery.
While we recommend that you eat lower GI unrefined carbs most of the time, there are a couple of
exceptions to this advice. Both during and after strenuous sport or training, fast digesting and
absorbing carbs can be very valuable.

During Training or Sport
Your body stores carbohydrates for energy in a compound called Glycogen. Glycogen is mostly
stored in your muscles and liver. You body has enough stored glycogen to provide optimal energy
levels for about an hour of hard exercise. If you continue to exercise hard for longer than this, your

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body starts to run out of energy and your performance will fall away. One way of delaying exercise
induced fatigue is to consume high GI carbs while you are exercising. During exercise, high GI carbs
aren’t stored, they are used for energy by working muscles.

A good way of getting carbs while you exercise is with sports drinks. There are many sports drinks on
the market, both ready-made and in powdered form that you simply mix with water. These drinks
contain high GI sugars and will help top up your energy reserves to help maintain your output.
Studies show that the optimum sugar levels for these drinks is about 6 – 8%. If the sugar level is
much higher, as is the case with most soft drinks and fruit juices, it will slow down the absorption
significantly and much of the benefit is lost. So during exercise, only use water or a good quality
sports drink and follow the directions.

We will discuss your workouts a bit later but you shouldn’t be training for longer than about 1 hour
in the gym for each workout if you are training at the right intensity. So if you are training for less
than an hour, you only really need drink water. However if you are playing sport for perhaps 1 – 2
hours or more at a reasonably high intensity, a sports drink is an excellent way of maintaining your
energy levels as well as keeping you hydrated.

After Training or Sport
What you eat and drink immediately after a hard workout or sport can have a huge impact on the
ability of your body to recover and grow muscle mass. When you exercise at a high intensity, the
physiology of your muscles shifts into high gear. Your muscles burn energy to produce work at a
heightened rate, and remain in this stimulated state an hour or so after you finish exercising. While
in this state your muscles are hyper-sensitive to nutrient absorption. They can absorb nutrients 4 – 6
times faster than at all other times during your day. This hyper-sensitive window gives all trainers a
fantastic opportunity to really push their system anabolic. How can you make to most of this? The
absolute best way is to have a high protein and high GI carb shake as soon as possible after hard
training - within 30 minutes is ideal. Shakes are better than solid food because they are absorbed
faster and the nutrients get into your muscles quicker. We’ll cover this in a bit more detail later in
this booklet.

How much Carbohydrate do you need?
For gaining weight and building maximum muscle mass we recommend consuming about 6 – 8
grams of carbohydrates per kg of bodyweight per day. In our previous example of a 75 kg trainer,
this would equate to 450 – 600 grams (6 x 75kg = 450 gram, 8 x 75 = 600 grams) of carbs per day,
which again is a lot of food. To put that into perspective, one slice of wholemeal bread contains
about 15 grams of carbs, so 600 grams = 40 slices. One cooked cup of pasta contains about 40 grams
of carbs, so 600 grams = 15 cooked cups of pasta! Once again, we recommend getting your
carbohydrates from a variety of healthy foods and supplements, spread out across your day.

Carbohydrate foods to eat MORE of                      Carbohydrate foods to Eat LESS of
Oats                                                   Sugar
Unprocessed cereals                                    Sweets & lollies
Wholegrain & wholemeal bread, rolls, pitas, etc.       Chocolate & snack bars
Brown rice                                             White flour products
Pasta                                                  White bread, bread rolls, white pita bread, etc.


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Vegetables including                                   Potato chips, crisps, corn chips, etc.
    • Sweet potato                                     Mashed Potato
    • Pumpkin                                          French fries
    • Corn                                             Cakes
    • Peas                                             Biscuits
Seasonal fruits                                        2 minute noodles
Egg Noodles (with a stir fry)                          Highly processed & sugary breakfast cereals
Natural yogurt                                         Sugary soft drinks
Raw Nuts
Milk (in moderation with protein shakes)
Fresh fruit juice (in moderation)
Sports drinks (during training or sport)
Diet soft drinks (in moderation)

Carbohydrates have a very similar energy value to protein. Each gram of carbohydrate is equivalent
to approximately 17 kilojoules of energy.

Fats
Fats are a very important nutrient and must be included at the right proportion in your diet to
achieve maximum weight and muscle gains. However like carbohydrates, there are good fats and
bad fats. Fats are far more energy dense than either protein or carbs. Each gram of fat contains
about 38 kilojoules, which is more than twice the level of protein or carbs (which each contain about
17 kj’s per gram). Because of this, we advise moderation of fat intake, with an emphasis on the
healthy or good fats while minimizing the bad fats.

In Australia, health guidelines recommend that fat should contribute no more than about 30% of
total kilojoule intake. On a mass gain diet we recommend that this figure should be even lower.
Because of the effect that saturated fat has on blood cholesterol, the intake of saturated fat should
be even more limited. We recommend less than 10% of dietary kilojoules come from saturated fats.

Fats have several roles in the diet. The two main groups of nutrients that fats offer are the fat
soluble vitamins and the essential fatty acids. Fats are found in both plant and animal foods and
make foods easier to chew and swallow. The fat soluble vitamins A, D, E and K are found in the fatty
parts of food and so diets very low in fats can be low in these vitamins.

There are three main classes of fats: saturated, monounsaturated and polyunsaturated. These
terms refer to the chemical structure of the fats.

Bad Fats
Whilst it is essential to consume fats, a high saturated fat diet can increase your risk of health
disorders such as heart disease, some cancers and other many other chronic problems. Saturated
fats are found in animal foods, such as meat, butter and cheese, and plant foods such as coconut
and palm oil.

Another class of bad fats are known as Trans fatty acids or trans fats. They are unsaturated fats that
have undergone a chemical process called hydrogenation to turn them into a type of saturated fat.
They are found in packaged foods such as pastries, biscuits, crackers and baked goods. High intakes
of saturated fats and trans fatty acids are associated with an increased risk of many diseases


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including heart disease and cancer. As we mentioned previously, as little dietary fat as possible
should come from these types of fats (no more than 20% of your total daily intake of fats).

Good Fats
Another class of fats called Polyunsaturated Fats are found in the oils of plants such as safflower,
sesame, sunflower and corn and may help to lower cholesterol and decrease blood clotting, thus
reducing the risk of heart disease. However, polyunsaturated oils can change to less desirable forms
under certain conditions. For example exposure to air or high temperatures in cooking and food
processing can change them to unhealthy trans fatty acids, so more care must be taken with their
storage and use.

Oils from some plants including canola, olives, macadamias, peanuts and avocados contain high
levels of Monounsaturated fats. These fats are generally recognised as the best fats to promote
good health and have many beneficial properties. They have been shown to help to lower
cholesterol and decrease blood clotting. They are also more stable in cooking compared to
polyunsaturated fats, and on exposure to air, and therefore are less likely to form trans fatty acids.

Omega 3 and omega 6 fatty acids are known collectively as Essential Fatty Acids (EFA’s) because your
body cannot make them and so they must come from your diet. Fish and flax seed are good sources
of these EFA’s, along with a number of other seeds and nuts. EFA’s are very important to your body's
metabolism and development. They play a role an important role in reducing inflammation, which
can in recovery after hard training and also help protect against cancers, arthritis, heart disease and
diseases of the immune system.

Essential fatty acids are involved in energy production, the transfer of oxygen from the air to the
bloodstream, and the manufacture of haemoglobin (transports oxygen to our muscles). They are
also involved in growth, cell division and nerve function. Essential fatty acids are found in high
concentrations in the brain and are essential for normal nerve impulse transmission and brain
function. They are essential to help you maximize size and strength gains.

We recommend you aim to get around 1 gram of fat per kg of bodyweight per day when you are
training to gain weight and build muscle. So in our previous example, a 75kg trainer should be aiming
to get around 75 grams of fat per day. We also recommend that no more than 20% of this is
saturated fat, which means no more than 15 grams for our 75kg trainer. You can control the fat
intake in your diet by:

    •   Using reduced fat dairy products
    •   Trimming visible fat from meats
    •   Removing the skin from chicken
    •   Adding less fats and oils to your cooking and using ‘spray on’ cooking oils
    •   Using less processed meats - e.g. sausages, ham and salami
    •   Remove some yolks from eggs when making your omelettes
    •   Reduce intake of biscuits, cakes and pastry products
    •   Reduce intake of fast foods and takeaway foods




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Rating Common Fats and Oils


         Oil           Saturated         Polyunsaturated    Monounsaturated            Rating
                           %                    %                 %

Almond                     10                  20                   70               Very Good

Hazelnut                   7                   12                   81               Very Good

Olive                      15                  12                   73               Very Good

Canola                     15                  20                   65                 Good

Linseed                    10                  69                   21                 Good

Peanut                     13                  32                   55                 Good

Safflower                  10                  75                   15                 Good

Soya bean                  15                  60                   25                 Good

Sunflower                  14                  52                   34                 Good

Walnut                     13                  64                   23                 Good

Cod liver oil              20                  35                   45                 Good

Butter                     54                  21                    3                Average

Palm                       50                  10                   40                  Poor

Coconut                    91                   2                    7                  Poor

Refer to the nutrition Tables at the back of this booklet for the fat content of common foods.

Many foods contain “hidden fats”. The food may look quite healthy but too much fat is added during
processing or cooking which is not apparent from simply looking at or tasting the food. Foods like
cakes, biscuits, sauces, pastries, and most take away foods are often loaded with fats, often the
types of fats we want to avoid. The only real way to tell is to read the labels on the foods you buy
and decide based on the nutritional value of that food (more on food labels shortly).



Micronutrients
Another very important category of nutrients that are essential for muscle growth and weight gain
are the micronutrients – the myriad of vitamins, minerals and other nutrients that your body gets
form the food you eat. To get a full complement of these nutrients, the first thing you must do is get
a wide variety of healthy foods in your diet. Fresh lean meats, dairy, eggs, fish, fruit, vegetables and
whole grains as we have already recommended, will go a long way to providing all the
micronutrients you will need. They key here is variety. Don’t just eat the same foods, day in day out.
Choose different protein sources (chicken, meat, dairy), and variety of seasonal fruits, plenty of
different seasonal vegetables, and eat a variety of cereal and grain foods. All of these different foods

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not only contain the vitamins and minerals you need, they also contain a variety of other health
giving compounds that you just won’t find in a supplement or vitamin pill.

Hard training however does place higher nutritional needs on your body than less active people. We
do recommend hard trainers consider using a good quality vitamin mineral supplement to ensure
their vitamin mineral intake is optimal. Ask your local health food store or pharmacy to recommend
a good broad spectrum product. But don’t rely on a vitamin pill for getting all your micronutrients.
There is no substitute for a good diet containing a variety of healthy food choices.

Food Labels
In Australia all packaged and processed foods are required by law to display a nutritional label that
gives a breakdown of the main nutritional components. Pick up any product on a supermarket shelf
and you should see a nutritional panel that looks something like the table below. If the packaging
doesn’t display a nutritional panel be wary. The table usually gives you the nutritional information
per serving of the food, and per 100 grams of the food.

The first thing to check is the servings per pack. In the table below this is “1”. In many cases this can
be more than one. For example, if you buy a packet of biscuits, the serving size may be four biscuits
and give the nutritional information per serve (four biscuits). So make sure you understand the
serving size listed on the pack. Now look at the “Energy” levels per serving size and per 100g. The
energy per 100g shouldn’t be more than about 1600kj. If it is, you will probably find that the product
has a fairly high fat level and so should be avoided or consumed in moderation. Next check the carbs
and protein levels. These will vary widely, depending on the type of food, but you can use these to
the estimate your overall intake of protein and carbs.

Finally check the fat content. If the fat level per 100g is greater than 20g, be cautious and consume
sparingly. If the saturated fats exceed about 4 – 5g per 100g, once again, be cautious and consume
sparingly. Below is an example of nutritional panel you may find on a protein powder supplement to
illustrate the basic layout.

Nutritional Information

Servings per pack 1              Serving Size 30grams

                               Per Serve 30g            Per 100g

Energy                         460kJ                    1540kJ

Protein                        26.1g                    87.1g

Fat - Total                    0.3g                     1.2g

Fat - Saturated                0.2g                     0.7g

Carbohydrates - Total          0.3g                     0.9g

Carbohydrates - Sugars         0.2g                     0.8 g




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Sodium                         120mg                     400mg




Ingredients List
The next thing to look at is the Ingredients listing. If the ingredients contain lots of chemical names
that you don’t understand, and lots of food additive numbers, warning bells should start ringing. It’s
ok to have a few ingredients like this but some products look positively scary. Now the Ingredients
are supposed to list the items in order of amount, highest to lowest. That means that the ingredient
which is first on the list will be in the highest amount, and the ingredient last on the list should be in
the lowest. This is a good way to get an idea of the relative goodness of a product. For example, if
you see fats or oils listed in the first few ingredients of a product, then you may want to check the
nutritional panel for the fat level per 100g to see if it doesn’t contain too much fat. Certain nutrients
like vitamins or amino acids are only needed in relatively small amounts so they will almost always
be listed towards to end of the ingredients

Make it a habit to check the ingredients listing on the foods you buy and you will soon develop a
good appreciation of the relative breakdown of the foods your regularly eat.

Designing a weight gain diet
We have already talked about the protein, carbs, fats and micronutrients you need to build optimum
muscle and gain weight quickly, so let’s now pull it all together into a basic mass building meal plan.
Below are some important points you must follow when training for maximum muscle and weight
gains:

Set a daily kilojoule target
For anyone who is serious about gaining weight and building muscle, having a basic understanding of
how to interpret the kilojoule value of foods is worthwhile. So let’s just spend a moment to explain.

Almost everyone has a different daily kilojoule requirement, which is determined by many factors
such as age, sex, body type, health status and level of physical activity. The kilojoules you need every
day to function can really be looked at on two levels:

Basal Metabolic Rate (BMR) – this is the energy your body needs just to stay alive, the energy you
burn up even when you sleep or are at rest.

Active Metabolic Rate – this is the extra energy your burn up from the activity you do throughout
your day such as walking, working, training, sport, etc.

Add these two amounts together and you’ll get the total number of kilojoules your body will burn up
in a day. Now the theory goes – if you want to build significant muscle and gain weight, you must
consistently take in more kilojoules that you burn up. If you don’t, you’ll lose weight. In practice this
means that if your daily kilojoule requirement is about 10,000 and you consume about 9,000, you
won’t build muscle. If you consistently consume say, 12,000kj of the right balance of nutrients each
day and train correctly you will build muscle.



                                                    12
How do you know what your daily kj requirement is? Quite simply, it’s the intake of kj you have
where you don’t lose or gain weight. Now you can work this out for yourself by recording your
detailed kj consumption and monitoring your weight but this can be a little complicated. A better
way is to give you some “rule of thumb” numbers to use as a starting point then fine tune from
there.

In general, if you are reasonably active (you weight train, play sport, have a manual job, etc.) your
daily kj requirement to stay at a stable weight will probably be somewhere between about 10,000
and 13,000 kj per day (about 2400 – 3100 calories). If you are reasonably inactive during the day
(you sit at a desk) you may require a little less than this. To gain weight and build muscle rapidly, you
should aim to increase your kilojoules by at least 30% above this level. This will ensure you are
getting enough muscle building nutrients and fuel to support maximum gains.

What does that mean in real numbers? You need to be aiming to consume between 13,000 – 17,000
kj per day to gain muscle and build mass (about 3000 – 4000 calories). The more active you are, the
more kilojoules you need.

To help you monitor how you are tracking we suggest you keep a food diary which we talk about
shortly. You don’t need to count kilojoules forever, but keeping track of your kilojoule intake for a
few weeks will give you a good understanding if you are actually eating enough food to reach your
goals.

We have included detailed food tables at the back of this book which gives you some key
information about many common foods. Use them to help track the nutritional values of your food.

Eat your daily food requirement in 6 – 8 meals spread over you day.
Eating 6 – 8 slightly smaller meals each day is perhaps the biggest change you can make from a
“normal” eating pattern to a “bodybuilding” eating pattern. We recommend slightly smaller meals as
it’s important not to overload your system at each meal. Each meal should satisfy you without
making you feel really full. You will be eating about every 1 ½ - 2 hours so you want to make sure
your last meal has had an opportunity to be digested and absorbed properly.

We define a meal as “normal” food, such as meat and vegetables or a sandwich. But a meal can also
include a protein shake or protein bar, as you will see in our suggested Weight Gain Meal Plan. Up to
2 – 3 meals each day could consist of some type of protein supplement such as a shake or bar. The
key here is ensuring you are getting a good serve of muscle building nutrients.

What are the benefits of eating 6 – 8 meals per day?
    •   To gain weight quickly you usually need to increase your food intake quite a bit. Eating 6 – 8
        times a day simply means you can eat more.

    •   Eating smaller meals more often allows your body to more easily digest, absorb and utilise
        the nutrients in each meal. Eating a large meal overloads your system, putting strain on you
        digestive system, your insulin metabolism, and many other metabolic process. You may eat a
        lot of food but you often waste a lot of the value because you can’t digest and absorb it all.



                                                   13
    •   Eating more often pushes your metabolism into high gear. You will have more energy for
        training, recover faster and feel better all day long. Your system will tend to build more
        muscle and stay leaner. On the other hand, eating 2 or 3 large meals each day tends to slow
        your metabolism, push up your insulin levels and promote more fat storage and less muscle
        growth.

Keep a food diary.
By writing down everything you plan to eat and drink each day, it’s a lot easier to see if you are
eating enough to gain weight and build muscle. To use a food diary properly, write down what you
plan to eat in advance, prepare each meal in advance, then check off each item to ensure you are
following your plan. Also record any extra food or drinks you consume and also highlight food you
haven’t eaten. Review your diary every day to make sure you are sticking to your plan.

In the back of this booklet we have included a 4 week food diary where you can record your daily
intake to help you track your progress. We also give you tips and directions on how to get the most
out of using a food diary. MAX’S also publish an excellent Training and Nutrition Diary that you can
buy when you have used up the weeks of pages in this booklet. This diary devotes a separate page to
your daily food intake and allows you to record your daily training program. It also includes some
basic nutritional information and nutrition tables that list key data of many common foods. For more
information go to our www.maxs.com.au and click on products.

Alternatively you can just get a normal ruled exercise book. Devote 1 page to each day. Simply
record everything you eat and drink each day. Use the Nutrition Tables at the back of this book to
record the kilojoules for each meal to help you ensure you reach your daily kilojoule, protein, carbs
and fat targets.

Recording this information can be really useful as it will give you a great understanding of your
nutritional intake and help you stay on track. It will also give you a good idea if you actually eating
enough food to gain weight and build muscle.

We do recommend that you record your complete food and drink intake and don’t leave anything
out. Remember, this is your own personal record so be accurate. Try to keep your diary with you
and fill it in as you go rather than recording your food intake later. In the comments area you may
also record other information such as your weight, how your body is feeling, and a brief description
of the training or sport you completed during the day.

To evaluate your progress, check your nutrient intakes (protein, carbs & fat) if you have recorded
them or simply compare the quantities and general food composition in your diary to the suggested
diets in this book. If your program looks similar and you are gaining weight, you are on track. If you
are not gaining weight, increase your food intake gradually until you start to see the scales moving
up. When you get to this point you will have a good record of the types and quantities of food you
need to gain weight and build muscle. In our experience, writing down your food intake is a great
way to keep you focussed on sticking to your nutrition plan. Many top trainers keep a detailed food
and training diary to record and monitor their progress.




                                                   14
Eat protein at each meal.
In each one of your 6 – 8 meals you must ensure you are eating enough protein to support constant
muscle growth. In our example of a 75kg trainer, you will be aiming for 225grams of protein each
day, spread over 6 - 8 meals. That means you need to be averaging more than 28 grams of protein
per meal in 8 meals, or more than 38 grams of protein per meal over 6 meals. There is some room
for variation here. For example, if one planned meal only contains about 20 grams of protein, make
sure you get a bit of extra protein in your next meal. However, if you have a larger protein serve in
one or two meals per day, don’t worry too much on reducing your protein levels in subsequent
meals. When you are aiming to gain weight and build muscle, it’s better to err on the side of having
a bit more than not enough.

Eat 6 – 8 grams of good quality carbs per kg of bodyweight each day.
Like your protein intake, aim to get a serving of carbs at each meal to support maximum muscle
growth. Plan you carbohydrates to compliment your protein intake. For example, pasta (carbs) with
a meat Bolognese sauce (protein), tuna (protein) and brown rice (carbs), or a chicken (protein) and
salad sandwich on wholegrain bread (carbs). When having you Max’s protein shake, always mix it
with milk for the extra protein and carbs that milk provides. A couple of pieces of fruit with your
protein shake is a good idea for the extra carbs and nutrients that fruit offers.

Always ensure you have a protein/carb shake immediately after training.
During strenuous training or exercise, the physiology of your working muscles shifts into a
heightened state to cope with the stresses and outputs required. Athletes refer to this as warming
up the muscle. In this heightened state, blood flow and cell transport mechanisms dramatically
increase the move fuels and nutrients into your muscle cells, and metabolites and waste chemical
out. After exercise ceases, your muscles stay in the heightened state for about 1 – 2 hours before
they cool down, and then nutrient transport returns to normal levels. All trainers can take
advantage of this window of opportunity by ingesting a fast acting protein and carbohydrate meal as
soon as possible after exercise. Your muscles will absorb nutrients up to 6 times normal levels in this
period immediately after exercise, which will dramatically improve muscle recovery and muscle
growth. So make sure you have your MAX’S protein shake as soon as possible after you finish
training. This is one time where you really need a decent serve. Mix a couple of heaped scoops of
protein in about 500ml of milk for maximum recovery and muscle growth.

Always ensure you have a good protein meal before going to bed.
Did you know that your muscles don’t build up while you train; they only build up while you rest.
And in fact, one of your prime growth periods is while you sleep. So while you sleep, make sure you
are providing plenty of muscle building nutrients by having a substantial protein and carb meal
before you go to bed. A simple MAX’S protein shake will work a treat but you can mix it up with
foods like an omelette and wholemeal toast, tuna and rice or yogurt and fruit.

Never let yourself get hungry
Hunger is your body telling you it is going catabolic! In other words, if you start feeling hungry, your
body is running out of muscle building nutrients and your muscle are shrinking – not growing! If you


                                                   15
want to pack on size don’t let this happen. The best way to do this is to stick to your eating plan. If
you are still getting hungry, you haven’t planned to eat enough, so increase your serving sizes. There
will be some times when you may get caught out, when you come to a scheduled meal time and you
don’t have your meal prepared. This is where you need a backup plan. MAX’S Protein Bars, Protein
Cookies, a Shake & Take, tins of tuna, a container of mixed nuts, these are all lifesavers if you are a
hard training bodybuilder. Keep a stash of these foods handy at home, work, in the car or in your bag
so you never get caught out.

Drink at least 2 – 3 litres of water per day
As you increase your food intake, your body will naturally need a greater fluid intake to help digest
and process the extra nutrients. Water is used by your body to flush away toxins and by-products
that build up during exercise. Hard training also increases respiration rates (you breathe more) and
sweating which means you lose more fluid. All of these factors contribute to an increased need for
water. Like eating, schedule in your water intake, don’t wait until you feel thirsty.

If you are not gaining, eat more!
This sounds like pretty simple advice but it’s surprising how many trainers don’t understand this. If
you are not gaining weight, at each meal, just increase your serving size a little. This may mean you
need to increase your food intake but 10 – 20%. Be careful here, too big an increase may lead to
large fat gains without adding much muscle.

I can’t eat that much food!
Another common issue many trainers face, particularly young guys starting out, is that they find it
difficult to eat as much food as they need to gain weight. If this is your problem, you need to be
patient. Begin by eating 6 – 8 meals per day, no matter how small each meal is. This is your key to
gaining weight. You must discipline yourself to eating every few hours. Gradually increase your
serving sizes. You will soon get used to the extra food as your metabolism speeds up and becomes
more efficient.

Prepare your days meals in advance
If you work or are a student, you will need to do a bit of planning and preparation to ensure you can
fit your meal plan into your daily schedule. Most well organised bodybuilders will plan out their
weekly meals in advance and buy their food in bulk accordingly. Many trainers get up an hour earlier
each day or prepare their food in the evening for the next day. Doing this not only ensures you get
your nutrition down pat, but it is usually much more cost effective than buying lunches and snacks
from shops or canteens.

For example, marinated chicken breast for 2 or 3 meals can be cooked in a sandwich press, brown
rice in the rice cooker and vegetables in the microwave. Each meal can then be stored in a compact
plastic container and refrigerated. A small soft insulated bag or plastic esky and a few freezer bricks
are all you need to keep you meals fresh and ready to go. You can either eat them cold of microwave
them if you have the opportunity. Other foods you can pack include fruit, nuts, low fat yogurts, tins
of tuna and protein bars. Of course having a few serves of protein powder and shaker, plus a bottle
of water or some milk is also essential. As we mentioned before, you need to be eating a nutritious
meal every few hours so make sure you plan your food intake every day.


                                                  16
Sample 5 Day Eating Plan

Meal              DAY 1                   DAY 2                 DAY 3                  DAY 4                   DAY 5
                (Training Day)          (Training Day)          (Rest Day)           (Training Day)          (Training Day)
            •    Bowl of porridge   •     MAX’S            •    MAX’S            •     Bowl of           •     MAX’S Protein
1                with milk                Protein Shake         Protein Shake          porridge with           Shake
Breakfast   •    6 egg white & 2    •     4 pieces         •    Large Bowl             milk              •     4 pieces
                 yolk & cheese            wholemeal             natural muesli   •     6 egg white &           wholemeal
                 omelette                 toast with       •    2 pieces Fruit         2 yolk &                toast with
            •    2 – 4 pieces             peanut butter    •    Coffee or tea          cheese                  peanut butter
                 wholemeal toast    •     2 tubs yogurt                                omelette          •     2 tubs yogurt
            •    Coffee or tea      •     Coffee or tea                          •     2 – 4 pieces      •     Coffee or tea
                                                                                       wholemeal
                                                                                       toast
                                                                                 •     Coffee or tea
            •    MAX’S Protein      •     MAX’S            •    MAX’S            •     MAX’S Protein     •     MAX’S Protein
2 Mid            Shake                    Protein Shake         Protein Shake          Shake                   Shake
Morning     •    2 pieces fruit     •     2 pieces fruit   •    2 pieces fruit   •     2 pieces fruit    •     2 pieces fruit

            •    Tuna, rice &       •     1 – 2 Grilled    •    Meat &           •     2 – 3 chicken     •     Tuna, rice &
3 Lunch          salad                    chicken               vegetable              & salad                 salad
            •    80g Almonds              breasts               casserole              Sandwiches        •     80g Almonds
            •    2 piece fruit      •     Steamed          •    2 pieces fruit   •     2 pieces fruit    •     2 pieces fruit
            •    1 tub yogurt             vegetables       •    1 tub yogurt     •     1 tub yogurt      •     1 tub yogurt
                                    •     Sweet potato
                                    •     Cake
            •    MAX’S Protein      •     MAX’S            •    MAX’S            •     MAX’S Protein     •     MAX’S Protein
4 Mid            Bar                      Protein Bar           Protein Bar            Bar                     Bar
Afternoon
            •    2 Pieces of        •     2 Pieces of      Non Training Day      •     2 Pieces of       •     2 Pieces of
5 Pre            Seasonal Fruit           Seasonal Fruit   •   2 Pieces of             Seasonal Fruit          Seasonal Fruit
Workout                                                        Seasonal Fruit

            •    MAX’S Protein      •     MAX’S            Non Training Day      •     MAX’S Protein     •     MAX’S Protein
6 After          Shake                    Protein Shake    •   MAX’S                   Shake                   Shake
Workout                                                        Protein Shake

            •    300 – 400 g lean   •     Spaghetti        •    300g grilled     •     Meat &            •     Grilled chicken
7 Dinner         steak                    bolognese             fish                   vegetable               breast
            •    Large salad or           (meat sauce)     •    Large salad            casserole         •     Large salad or
                 steamed            •     Salad            •    2 Baked          •     Pasta or Rice           steamed
                 vegetables         •     Bread Roll            potatoes         •     Fruit salad and         vegetables
            •    2 baked sweet      •     Fruit Salad &    •    Strawberries           ice cream         •     2 baked sweet
                 potatoes                 Ice Cream             & Ice cream                                    potatoes
            •    Ice cream &                                                                             •     Cake
                 fruit salad
            •    MAX’S Protein      •     MAX’S            •    MAX’S            •     MAX’S Protein     •     MAX’S Protein
8 Before         Shake                    Protein Shake         Protein Shake          Shake                   Shake
  Bed       •    1 piece fruit      •     50g mixed        •    1 piece fruit    •     50g mixed         •     1 piece fruit
                                          nuts                                         nuts



The above plan is designed as a guide to give you an understanding of how much food you should be
eating each day. You may substitute any of the meals listed with another meal with comparable
protein, carbs, fats and kilojoules. Below are some recipe suggestions you can try as part of your
diet.



                                                           17
Your MAX’S Protein Shakes should be mixed in milk as this will add extra protein, carbs and
kilojoules to your diet. Remember to drink at least 2 – 3 litres of water per day, and even more if you
are training hard or the weather is hot.

Top 10 Bodybuilding Foods
Include these foods regularly in your diet if you really want to pack on Mass. They’re in no particular
order, and they are all good:

    1. Chicken Breast
Most self respecting bodybuilders will have eaten plenty in their time. They’re high in protein and
ultra-low in fat as long as you remove the skin, and have a pretty mild taste that goes easily with
many other foods.

Buy boneless, skinless chicken breasts. Either a good butcher or your local supermarket often has
these on special. Buy in bulk and divide up into individual portions then store in your freezer. Be sure
raw chicken is pinkish in colour (not white-toned, which would indicate freezer burn or improper
refrigeration). Defrost overnight in the refrigerator. The defrosted chicken shouldn’t feel or smell
slimy.

One of the best ways to cook chicken breast is in a sandwich type grill press. Preheat the grill to the
highest heat setting if your grill has adjustable heat settings. Trim all visible fat from the breast, and
season or marinate it with your favourite spices or sauce. Place chicken in the hot grill (it should
sizzle), then turn the heat to the lowest setting if you can adjust the setting. Cook for 4–6 minutes
until no longer pink inside (cut with a sharp knife).

A medium chicken breast (weighed raw) is about 170 grams.
   • 840kj (200 calories)
   • 38 g protein
   • 0 g carbohydrate
   • 4 g fat
   • 0 g fibre

    2. Eggs
Until whey proteins came along, egg proteins were the standard by which all other proteins were
measured. Egg whites have got a very balanced profile of amino acids and make an ideal muscle
building food. The egg yolk is reasonably high in fat and cholesterol so we recommend removing
some of the yolks when preparing your eggs. Yolks do however have other valuable nutrients so
keeping a few is a good idea. A 6 egg-white and 2 yolk omelette can turn your breakfast into a power
meal to fuel the rest of your day.

When buying your eggs always check the use by date and open the carton to check for cracks or
damage. Also, be sure to store the eggs in the refrigerator. Although eggs stored out of the
refrigerator won’t necessarily cause illness, they retain their nutritional goodness much longer when
kept refrigerated.

For this six-egg-white & 2 yolk omelette recipe, crack six eggs into a medium-sized bowl. Next, using
clean fingers, lightly grasp the yolks; lift them out one by one, and discard, leaving 2 for flavour and
nutrients. Another way to separate the yolks is to crack the egg in half and tip the yolk from one half
to the other over a bowl. With a fork or whisk, whisk the eggs with salt, pepper and any of your
favourite herbs until well combined and a few bubbles have formed on top. You can also add a bit of


                                                    18
tasty cheese for flavour. Spray a medium non-stick frying pan with cooking spray. Place it over
medium-high heat and add mixture. After about 15 seconds, reduce heat to medium. Check the
underside by lifting the corner with a spatula. When brown, fold the omelette onto itself and let
cook for another minute or so. Using the spatula, carefully slide it from the pan to a plate and eat it
immediately. Serve with wholemeal toast.

A 6 eggwhite & 2 yolk omelette contains about:
    • 912 kj (218 calories)
    • 27 g protein
    • 3 g carbohydrate
    • 10 g fat
    • 0 g fibre

    3. Oats
This slow-burning carbohydrate makes the ideal breakfast or pre-training carb snack. Why? Two
words: sustained energy. When you train hard, stored carbs within muscles, or muscle glycogen,
become the chief fuel source. As glycogen levels fall, so does training intensity. By contributing to
stable energy levels in the bloodstream, oats prevents a rapid drop of glycogen levels. Oats are also
high in very healthy fibre and other nutrients that help with circulation and heart health.

Oats are very inexpensive. There are many brands available in your local supermarket or health food
store. Rolled oats are simply oats that have been partially crushed to break open the grain and allow
quicker cooking. Once opened store in a sealed air tight container to keep fresh.

To cook, add 2 cups to a saucepan and just cover with water. Cook on high until the mixture begins
to bubble. Add more water if too dry. Cooks in 3 – 4 minutes. Alternatively use a microwave – add 2
cups to a bowl and cover with water. Cook on high for 90seconds. Remove and stir. Add more water
if required then cook on high for another 60 – 90 seconds. Drizzle with honey and add milk to taste.
For an extra protein hit, mix your favorite MAX’S protein shake and pour over the top.

2 cups of oats contain:
    • 1230 kj (294 calories)
    • 12 g protein
    • 50 g carbohydrate
    • 4 g fat
    • 8 g fiber

    4. Lean Red Meat
Lean cuts of red meat are loaded with complete protein and can really help pack more beef on your
frame. Red meat is also a rich source of Iron and other essential minerals. Always purchase meat
that’s bright-red in colour. If it has even the lightest tint of brown to it, it has started to spoil. Try to
find meat with as little visible fat as possible. Lean minced red meat is a good alternative. Look for
heart smart or low fat accredited cuts. Try and get to know a good local butcher. They will tend to
look after you with the best and freshest cuts when they get to know you.

There are many good ways of cooking your meat. Perhaps the simplest and healthiest is grilling,
once again with your sandwich press type griller. Preheat a grill to the highest heat setting. Season
both sides of meat with salt, pepper and/or a spice rub or marinade. Place on grill and cook 3–6
minutes until cooked to your liking. Other good methods include BBQ and stir fry.

A lean 200g rump steak (raw weight) contains:

                                                     19
    •   1025kj (245 calories)
    •   40g protein
    •   0g carbohydrate
    •   5g fat
    •   0g fibre

     5. Tinned Tuna
You just about can’t beat tinned tuna for convenience these days. Most smaller and medium sized
tins have a ring pull top, so all you really need is your tin and a fork. Coupled with this convenience,
manufacturers are now producing an amazing array of flavored tunas that mean tuna doesn’t have
to be boring. Tuna is an excellent source of protein and is also a great way to get your daily dose of
Omega 3’s, DHA and EPA.

Most supermarkets have a big range. Tin sizes are small – around 85 grams, medium – around 185
grams, and large – around 500 grams. For your average bodybuilder, the 185 gram tin is an ideal
size, or perhaps a couple of the smaller flavored tins. Keep an eye on the fat content and avoid tuna
in oil, choose tuna in spring water as an alternative. You can eat tuna straight out of the tin or
combine it with salads, pastas or in sandwiches.

A 185g tin of tuna in spring water contains:
    • 654kj (156 calories)
    • 36g protein
    • 0g carbohydrate
    • 1.2g fat
    • 0g fibre

     6. Sweet Potato
As we’ve already explained, muscle can’t be built by protein alone. Carbohydrates provide energy
you need to train hard and play hard. Sweet potatoes provide that those excellent slow burning
carbs without overdosing your system with simple, fast-acting carbs. You see sweet potato is a low
Glycemic carb, meaning it releases energy over a sustained period to keep you going harder for
longer. They’re often used pre contest by bodybuilders looking to fill out depleted muscles, but even
if you’re not getting ready for the stage, they’re an excellent part of any dieting or mass-gaining
strategy.

Sweet potatoes are different to normal potatoes. They have a dark skin and orange flesh and are
packed with nutrients. When choosing a sweet potato, make sure it has a smooth, firm skin with no
bruises or blemishes. Stick with smaller or medium-sized sweet potatoes, which tend to taste better
than jumbo ones.

To cook, preheat oven to 180°C. Scrub the potato under cold water using a veggie brush, making
sure to remove all dirt. Pat it dry, then prick it 5 – 6 times all over with a fork. Bake for approximately
one hour. Pierce with a fork to check if cooked. It should be soft. Alternatively you can microwave on
high, 6 – 8 minutes for one medium sweet potato.

A 280 gram sweet potato contains:
    • 1090 kj (260 calories)
    • 5 g protein
    • 60 g carbohydrate
    • 1 g fat


                                                    20
    •   7 g fibre

     7. Broccoli
Chicken breast and broccoli is the staple diet of many bodybuilders dieting to get into contest shape.
Why broccoli? While broccoli is high in fibre and minerals, it’s a special class of naturally occurring
nutrients called Indoles that really helps any aspiring strength athlete. Indoles work to suppress
estrogen, the “female hormone” that can make the body more efficient at storing body fat. What
male bodybuilders don’t know is that they do produce small amounts of this hormone. By keeping a
lid on excess estrogen, fat loss becomes easier. Broccoli is available year-round, and is also packed
with cancer-fighting phytochemicals and fiber.

Available widely in supermarkets and fruit & veggie stores, make sure you choose broccoli that is
firm and uniformly green. Don’t choose broccoli that has started flowering or turning yellow.

Cut your broccoli up into smaller stalks and head. Broccoli is great raw in a salad or cooked in with a
stir fry. When cooking, the best way to preserve its nutrients is to steam or microwave until just
softening.

1 cup of steamed broccoli contains:
    • 235kj (56 calories)
    • 6 g protein
    • 10 g carbohydrate
    • 0 g fat
    • 3 g fiber

     8. Brown Rice
Brown rice is an awesome mass builder. The outer most layer of whole grain of rice, the hull, is
removed to produce what we call brown rice. This retains the nutritional value of the rice and avoids
the unnecessary loss of nutrients that occurs with further processing. When brown rice is further
milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that
has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes
polishing to produce the white rice we are used to seeing. Polishing removes the “aleurone” layer of
the grain – a layer filled with health-supportive, essential fats and much of the protein of the rice.
The resulting white rice is simply a refined starch that is largely bereft of its original nutrients. Brown
rice as an excellent source of manganese, and a good source of the minerals selenium and
magnesium. It is also a good source of vitamin B1, B3, and B6, phosphorus, iron, dietary fibre and
essential fatty acids.

You can buy brown rice from your local supermarket. Buy a good quality brand and if you buy in
larger quantities, it’s very economical. Store you uncooked rice in a sealed container. You can also
buy single serves of pre-cooked brown rice that simply require microwave reheating. They are quite
expensive compared to buying bulk rice but are very convenient.

If you are going to cook rice often, a good rice cooker is a great investment. They cost about $40 -
$50 and make cooking rice simple. Just add rice and water, turn on and 20 minutes later you have
perfectly cooked rice. Alternatively, you can cook rice on the stovetop or in your microwave. Check
the direction on the pack. One cup of uncooked rice swells to over 2 cups after cooking.
1 cup of uncooked brown rice contains:
     • 988kj (236 calories)
     • 5 g protein
     • 43 g carbohydrate

                                                    21
    •   4 g fat
    •   3 g fiber

    9. Nuts
Nuts are a very rich source of nutrients, including polyunsaturated fatty acids, vegetable proteins,
fibre, vitamin E, potassium, folate, magnesium, zinc, selenium, copper, phosphorous, phytosterols,
antioxidants, and Arginine. Although nuts can be considered to be high in fat, the fat is usually
beneficial. Great choices for athletes and trainers include almonds, walnuts, Brazil nuts, cashews,
hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, and pistachios. Remember, eating too much
of a good thing can really increase your caloric intake, which could lead to an increase in body fat. A
good guideline is to eat one or two handfuls of your favourite nuts each day.

Most supermarkets and health food stores have a wide variety of nuts. Steer away from coated or
heavily salted nuts. Raw nuts in their natural form are best. Lightly roasted are also ok. You can roast
your own nuts by buying raw nuts, laying them out on an oven tray, and heating in your oven at
about 200°C for about 10 – 15 minutes. After they cool, store in a sealed container. You can also
make your own nut mix by buying your favourite varieties and mixing them together. Nuts can also
be added to cooking. Many Asian stir fry’s benefit with the addition of nuts like peanuts or cashews.

½ Cup (30 grams) of mixed nuts contains:
   • 792kj (190 calories)
   • 6.3 g protein
   • 5.4 g carbohydrate
   • 2 g fat
   • 0 g fiber

    10. Avocados
Most people aren’t sure whether Avocados are a fruit or a vegetable. They are such a treasure trove
of nutrients that the Guinness Book of Records lists them as the most nutritious fruit in the world!
Avocados contain more than 25 essential vitamins and minerals including Vitamins A, B (including
B6, niacin and riboflavin), C and E. They also are a good source of copper, magnesium, potassium
and zinc. Gram for gram, Avocados contains more fibre, folate, niacin, thiamine and riboflavin than
any other commonly eaten fruit and they are also cholesterol free and sodium free.

Avocados are one of the few fruits that have monounsaturated (good) fats, making them an
excellent part of a mass gain diet. They make a delicious and nutritious alternative to saturated fat-
laden spreads, toppings and dips. (For example, Avocados can be spread on toast instead of butter
or margarine, and spread on sandwiches instead of mayonnaise.)

Recent research shows that avocado helps the body absorb more nutrients from other foods - the
tomato in the same salad, for instance. Try to get 2 – 3 serves of this wonderful serve each week.
½ large Avocado (100g) contains:
    • 670 kj
    • 2 g protein
    • 0 g carbohydrates
    • 14 g fat
    • 6.7g fibre

There are many other nutrient dense foods you should aim to include into your diet. The key is to
choose a variety of more unprocessed fresh foods like meat, dairy, fruit, vegetables grains and nuts,


                                                  22
and eat less refined and processed foods. By doing this, you will not only build mass, but you will
also maximize your health.


Eating Out & Takeaway Food
When you prepare and eat your meals at home it’s relatively easy to keep to your eating plan.
However dining away from home, whether it’s a quick takeaway, or dining at the finest 5 star
restaurant, you simply need to apply the same principals we have been emphasising throughout this
book.


Take Away food
Almost all fast food is high in fats and refined carbohydrates so you must be wary:
   • Pizza – the base is made from a white flour and the toppings, especially cheese, can be very
       fatty
   • Fish and chips – are deep fried in oil, often of questionable quality
   • hamburgers – the buns are highly refined carbohydrates and often the fillings are high in
       saturated fats
   • Pies, pasties, sausage rolls – the pastry and much of the filling (not much meat protein I’m
       afraid) is often high in saturated fats and refined carbohydrates
   • Cakes, ice creams and donuts – sugars, refined carbohydrates and fats with very little
       nutritional value

However there are some takeaway foods you can enjoy that are actually quite good and worth
considering:
   • Many Asian dishes that contain a lean meat, chicken or fish with vegetables are good but be
       careful of the fat content. We usually suggest choosing noodles rather than white rice.
       Better still, cook your own brown rice to have with your takeaways. Try to choose MSG free
       (Mono Sodium Glutamate) foods as there is some evidence that suggests MSG can interfere
       with your muscle building metabolism. Also beware of sickly sweet sauces as they will be
       high in sugar, for example: lemon chicken, sweet and sour, etc.
   • Roast chicken with salad (coleslaw, Greek or garden salad and not potato or pasta salad) is a
       good choice. Remove the skin as it is one of the fattiest parts of the meal. Also avoid eating
       the stuffing as it is high in refined carbohydrates and usually absorbs a lot of fat during
       cooking.
   • Chicken and beef satay sticks with satay sauce in moderation are delicious. They can be
       eaten with stir fried vegetables and noodles or brown rice.
   • Meat and salad sandwiches on wholemeal and wholegrain bread are good choices. Avoid
       white bread and choose healthy fillings. A variation of sandwiches is the low fat versions
       from sandwich chains like Subway™. Make sure you choose their low fat options with the
       wholegrain/whole wheat rolls or bread.
   • Vegetable/salad and meat wraps can be good, but try to choose healthy fillings and a
       wholegrain / wholemeal wrap if possible.
   • Takeaway chicken, beef or tuna salads can be good choices if they do not have fatty
       dressings
   • For drinks, choose bottled water, sparkling mineral water, diet drinks, or tea and coffee. Stay
       away from soft drinks and sports drinks unless you are training.

The idea here is to be sensible about the food you are choosing. If you are looking for a quick snack,
look at the menu choices and choose the lower fat and less processed options. Stay away from

                                                  23
takeaway food outlets that don’t give you healthy choices as it’s hard to say no to the temptation of
a burger and fries if they are right in front of you.


Eating Out
If you are dining out at a restaurant, it’s important to stick to your weight gain eating principals. If
you are unsure about any dish on the menu ask your waiter to explain. Many menus describe the
protein portion but not the vegetables. Explain to your waiter that you are on a special diet and ask
them to replace refined carbohydrate foods such as white bread, mashed potatoes or white rice
with better carbohydrate choices like wholegrain breads, pasta, sweet potato, vegetables or salad.
From and energy perspective, you are probably better off choosing a pasta dish like spaghetti rather
than a rice dish like risotto. Make sure you are getting a good protein serve with your meal so opt for
steak, veal, fish or chicken.

It’s always better to choose an entrée/appetiser and main course rather than a main course and
dessert. Desserts are almost always loaded with sugars, fast carbohydrates and fat (that’s why they
taste good!). If you have fresh fruit dessert choices, that is usually ok. An alternative is cheese and
greens, but go easy on the serving sizes as cheese is high in fat.


Alcohol
A few beers, mixed drinks or glasses of wine are generally regarded as fine when you are out, but if
you are serious about building muscular size, moderate your alcohol intake. Your body actually
recognises alcohol as a poison and as soon as it is ingested, your body works quickly to break it down
and rid it from your system. Alcohol limits the efficiency of many normal bodily functions, including
muscle growth. By drinking regularly, or even binge drinking occasionally, you seriously disrupt the
normal muscle recovery and growth cycles of your body which will hamper your gains. Quite simply,
the more you drink, the less you gain.


Living and eating with others
If you are living on your own, it’s relatively easy to adjust your lifestyle to 6 – 8 meals per day.
However many of us live with others, either in a family, a relationship, or just sharing
accommodation. In these situations it’s often more difficult to fit your diet in around the eating
habits of the rest of your co-habitants. Here are some practical tips you can adopt to make your
mass building diet fit more easily with the household:
     • Explain your diet and your training goals to your family, partner or housemates. Once
         people know what you are trying to achieve and what sort of food you can and can’t eat, you
         will usually find everyone is quite supportive and understanding.
     • Try to fit your diet to what the rest of the household is eating – with appropriate
         modifications. For example, if your family is having steak and salad for dinner, that’s great.
         To maximise the value of this meal you may want to add some quality carbs like sweet
         potato or pasta.
     • If the food being prepared for the rest of the household will not fit into your diet plans, have
         some easy to prepare fall-back menu choices. For example eggs are great standby and you
         can do a lot with an oven, a can of tuna, some brown rice, vegetable and cheese.
Put your food aside from other foods in the house and explain to the household that it is for your
special eating plan. Because most of the food you will be eating is fresh, healthy and tasty, others
may be tempted to sample your pantry. Keep plenty of nutritious snacks around and always have
some MAX’S Protein Powder in the cupboard.

                                                  24
After you have been on your mass gain diet for several weeks or even months you will start to get a
good understanding of foods that help you pack on size and build muscle and the foods that are of
little nutritional value that should be avoided.


Training for Rapid Weight and Muscle Gains
The stress of intense weight training causes microscopic damage to the structural fibres within your
muscle cells. Your muscles respond to this overload stress with a natural protection mechanism.
Your muscle cells regrow bigger and stronger in anticipation of further stress. Over a period of many
training sessions, this constant breaking down and rebuilding results in significant increases in
muscle. To get absolutely optimum muscle growth you must get 3 conditions right:

    1. You must train your muscles beyond their normal capability. That means you’ve got to push
       yourself to lift more weight than you can handle on a regular basis so that by your 8th or 9th
       repetition, your muscle reaches failure and you can’t make another rep, no matter how hard
       you try. Repeatedly pushing your muscles beyond their normal capability will stimulate
       constant growth.
    2. You have to give your trained muscles enough time to recover so that they can repair and
       grow bigger and stronger. You usually need rest your muscles for at least 48 – 96 hours after
       a hard workout for full recovery and muscle growth.
    3. You’ve got to feed your body the right amounts of protein, carbs, fats and essential
       micronutrients, to ensure your muscles are fuelled for maximum growth - which we’ve
       already covered in some detail.

In this chapter we’ll cover the basics of training. We’ll give you some sample workouts plus lots on
tricks and tips for getting the most out of your training.


Training Basics for Beginners
Weight training is an ideal way of developing a strong and powerful body. If you are new to weight
training, you are about to embark on a journey where you can see dramatic improvements in how
you look and perform in just a few short months. Building a strong and powerful body and gaining
significant muscular weight is a bit like building a house. You must ensure you lay a strong
foundation before building the first and second stories. Similarly with your training, you must
develop good overall strength and conditioning before moving on to more advanced programs.

Many beginning trainers make the mistake of following their favourite bodybuilding pro’s workout
and are often disappointed with the results. Or even worse, they can become “overtrained” and get
burnt out or suffer from various niggling soft tissue injuries because their body is simply not ready to
tackle these intense training programs.

When starting out any new weight training program, we always recommend easing into your
training slowly and building intensity week by week. In your first weeks of training it is very normal
to be quite stiff and sore from lifting weights. As you body adapts to the stresses of training, this
soreness will reduce. A little bit of muscle soreness however is a good indication that you have
trained well and pushed your muscles beyond their normal capabilities.



                                                  25
Before starting any exercise program we recommend getting checked by your health professional to
ensure you have no adverse physical or medical condition that may cause you a problem.


Joining a gym
Many trainers begin their weight gain journey by joining a gym while others opt for a training
program they can carry out at home. Joining a gym can be a little expensive but there are many
benefits. Good gyms will have qualified and knowledgeable staff that you can take advantage of.
Most gyms these days are very well equipped, which can really help add variety and spice to your
training. It is also usually pretty motivating training in a good gym. If you are looking to join a gym,
what should you look for? Depending on where you look, there are many options available to suit
different types of trainers.

If you are serious about your training and weight gain program, we would recommend looking for
what we would term serious or hardcore bodybuilding gym. These types of gyms tend to be a little
less common than health club chains or local fitness centres, and tend to attract serious weight
trainers. They can be a little intimidating at first but they are also very motivating places to train.
Some key points to consider when joining a gym are:
     • Convenient location – look for a gym that you will find easy to get to. For example, if you
         will usually be training after work, you may want to find a gym that’s close to your work or
         on your way home. If the gym is hard to get to it gives you an excuse not to go – which is not
         good
     • Good Value – Some health clubs and gyms charge very high fees while others are quite
         inexpensive. You need to weigh up the value you get for your money. It’s no point joining a
         great looking gym that’s cheap if it’s so crowded you can’t train properly. The key here is
         shop around. Ask the staff to show you around, ask when are the peak times at the gym, and
         check out the times you will normally be training.
     • Equipment – Most good gyms will have a wide range of equipment that is kept in a good
         state of repair. They should also have several sets of high use equipment to allow more than
         one person to perform a specific exercise at once. For example, they should have more than
         one lat pull down machine, bench press, adjustable incline benches, and flat benches. They
         should also have a good set of dumbbells with several sets of each weight. The weights
         shout start of light (around 5kg) and progress up to quite heavy dumbbells (around 50kgs).
         There should also be a good selection of barbell free weights as well as machine stations.


Training at Home Beginner Program
Many people start out their exercise and weight training program at home. There are a lot of
relatively simple exercises you can do at home that will give you a good workout. By investing a few
$$’s in some free weights and perhaps a weight bench, you should be able to make some great
progress. When starting out on any training program, it’s important to start off easy then increase
your intensity over several weeks. When starting out, we would recommend training 2 days per
week for the first 2 weeks then progressing to 3 days per week.

Body Weight Training
If you want to start working out at home and you don’t really have any equipment to use, here are a
group of basic exercises you can use. Most exercises should be performed 2 – 3 times per week
maximum, giving you a couple of days rest between each session:




                                                   26
Push Ups – This is a great all round upper body exercise.
It primarily works the chest, triceps and the front of your
shoulders muscles. Push ups are also good for working
your core stabilizer muscles through the trunk. Perform
your push-ups in a controlled and smooth fashion. Start
with arms in a fully locked position and lower your body
until your face and chest are a few centimetres from the
floor. Pause for a moment then push up strongly. Let your
arms lock out for a moment at the top of the push up,
then lower yourself into your next push up. If you are just
starting out, aim for 3 sets of 10 push ups and work to
increase reps. Strong fit trainers can often pump out 50
or more push ups without stopping!

                                             Chin Ups – You will need a little bit of equipment for this.
                                             Try and find somewhere around your home where you
                                             can perform chin ups. You may need to install a chin up
                                             bar in your garage or carport. Make sure it is well
                                             secured and can safely take your weight. Chin ups are
                                             great for working your back muscles and biceps and will
                                             also work areas of your shoulders. You should use a
                                             variety of wider and narrow grips for a different feel.
                                             When using a narrow grip, grip the bar with your palms
                                             facing toward you. When using a wide grip, grip the bar
                                             in the opposite way. Start by gripping the bar and
                                             hanging in a relaxed position. Concentrate on
                                             contracting the large “Lat” muscles of your upper back to
                                             pull yourself up until your chin almost touches the bar,
                                             then slower yourself to full stretch, and repeat.

Abs Training – Abs should be treated just like any other muscle group and trained 2 – 3 days per
week. Many trainers think they need to train abs every day. You don’t, and in fact if you train abs
every day, you can run the risk of overtraining. There are two abs exercises that you can alternate
with your training:
                                              • Sit ups – There are lots of variations to this exercise.
                                                  We recommend doing bent leg sit ups with your
                                                  feet anchored. Either have your training partner
                                                  hold your feet or tuck your feet under a piece of
                                                  furniture. When starting sit ups, cross your hands
                                                  across your chest with your back lying flat against
                                                  the floor. Simply sit up in a smooth controlled
                                                  motion until you come to about 90 degrees, and
                                                  then lower your upper body back to the floor.
                                                  Repeat for about 10 – 20 repetitions.


    •   Crunches – Lie on your back
        with your knees bent. Place
        your hands on your thighs,
        then contract or crunch your
        abs muscles to lift your


                                                  27
        shoulders and head off the ground. Slide your hands up your thighs until they go over your
        knees, then lower your upper body down again to the starting position. Repeat for 10 – 20
        repetitions.

Close Grip Push Ups – This exercise is great for
developing strong triceps muscles to give your
arms some mass and definition. They also hit
the chest and shoulders for good upper body
development. Start with a similar position as a
push up, but put your hands about 10cm apart.
Lower yourself in a similar fashion to a push up
however keep your elbows in close to your
body. When your chest and face are 2 – 3cms from your hands, push back up strongly for 1 rep. Aim
for 3 sets of 10 – 15 reps.

Perform these bodyweight exercises 2 – 3 times per week and push yourself hard and you will start
to see good results. To improve your home workouts, you should look at getting some free weights
and perhaps a weight bench. Many sports and fitness stores sell good beginner sets that you can add
to as you get stronger. We would recommend getting a barbell and dumbbell set that allows you to
easily add and remove weight. This will allow you to perform a greater variety of exercises such as
biceps curls, shoulder presses and barbell squats. As you get stronger you can simply buy more
weight and add it to the bar. A flat weight bench or bench press is also a very useful piece of
equipment for any home gym as there are many exercises that can be performed on your bench
with dumbbells or a barbell. You can also check out

Home Gym Equipment
The next step many trainers take is to buy some basic gym equipment for home use. A barbell and
some plate weights that can be loaded on and off the bar to adjust the weight is a very good starting
point. Adjustable dumbbells are also good for home use. They can be purchased from sports
equipment stores or stores like Rebel Sports. In addition to the above exercises, you can use your
barbell and dumbbells to add some of the following exercises to your home routine.

                                             Dumbbell Shoulder Press – This exercise will help
                                             strength and develop your front and side deltoids
                                             (shoulder muscles). It can be performed in a seated or
                                             standing position. Grip dumbells and raise to just
                                             sitting on the tops of your shoulders. Press the
                                             dumbbells up until you arms straighten and briefly
                                             touch the dumbbells together, then immediately lower
                                             smoothly back to the starting position. Keep your back
                                             straight throughout the movement. Perform 10
                                             repetitions. When performing this exercise in a seated
                                             position you can use a bench or chair with a back
support to stop you leaning back while pressing the weight. Perform 3 – 4 sets.


Weighted Lunges – This exercise is good for developing your quadriceps (thigh) muscles which are
the main muscle group of the upper leg. Starting from a standing position, take a big step forward
bending your knee until your front leg is almost at 90 degrees and the knee of your back leg in

                                                 28
almost touching the floor. Your knee bend should be a
smooth and controlled movement and you should feel
pressure or strain through your quadriceps. Pause
briefly at the bottom of the movement then push back
to your starting point. Repeat the movement with your
other leg. Aim to do 3 sets of 10 to 15 lunges per leg.
This exercise can be done without holding extra
weights, however to increase the intensity, hold your
dumbbells during the exercise. If you don’t have
weights you can even hold a couple of bricks!




                                               Barbell Curls – This is one of the best exercise for
                                               building biceps size and strength. Grip the barbell at
                                               about shoulder width and lower until your arm
                                               straightens. Pause for a moment, then curl the weight
                                               up in a controlled and steady arc until your biceps are
                                               fully contracted, then lower again in a controlled arc.
                                               Increase the weight with each set. If you have to
                                               heave up the weight or arch your back, it is too heavy.
                                               To increase the intensity of this exercise squeeze of
                                               contract your biceps muscle hard at the top of each
                                               repetition. Perform 3 sets of 8 – 10 repetitions.

Lying Triceps Extension – well development
triceps muscle will increase your pushing
power dramatically and give you good arm
size. Use a barbell, take a close grip in the
centre of the bar with about 10cm between
your hands. For this exercise you can lie on a
bench or even on the floor. Press the bar up
until it sits above your upper chest with your
arms locked. Now keeping your upper arm
fixed, begin lowering the bar by bending at your elbow until it almost touches the top of your
forehead. Pause momentarily then press the bar back to the starting point. Repeat this movement
for 10 repetitions and perform 3 sets.

Gym Beginner Program
Joining a gym usually offers the benefit of having instructors available to guide you through the
exercises of your program. If you are training in a gym but don’t have access to an instructor or
experienced trainer, here are some basic guidelines.

We recommend starting on a 2 days per week training program for the first 3 weeks then move to 3
workouts per week. You will do one basic exercise for your each main muscle group of your body.
Start with relatively light weights and build up the weights over the coming weeks.



                                                  29
For 2 days per week, train on a Monday or Tuesday, give yourself 3 days off, then train on Friday or
Saturday. The following program lists basic strength and mass building exercises for each muscle
group and assumes you are training in a gymnasium or health club with a range of normal exercise
equipment. If you are training at home we will cover your training options in the following chapter.

Muscle Group    Exercise                Sets and Repetitions   Notes
Abdominals      Sit ups                 1 x 20 repetitions     Most Gyms have a sit up board where you can tuck
                                                               your toes in for stability. Put your hand under your
                                                               chin and move smoothly without jerky movements
Chest           Flat Bench Press        3 x 10 repetitions     Start off with a relatively easy weight, then add
                                                               more each set. You can perform this exercise with
                                                               free weights or a pin loaded machine. Your third set
                                                               should start feeling quite heavy as you get to the
                                                                 th th         th
                                                               8 , 9 and 10 reps.
Back            Lat Pull Downs          3 x 10 repetitions     Use a wide grip and pull down to the top of your
                                                               chest. Stretch your back muscles when your arms
                                                               are extended. Increase the weight in each set but
                                                               keep the movement smooth and controlled.
Shoulders       Seated Dumbbell Press   3 x 10 repetitions     Start with a light weight and warm up your
                                                               shoulders well. Lightly touch the dumbbells to your
                                                               shoulders then press up powerfully. Increase the
                                                               weight with each set but make sure you maintain
                                                               good form. Don’t arch your back excessively.
Biceps          Standing Biceps Curl    3 x 10 repetitions     Grip a barbell at about shoulder width and lower
                                                               until your arm straightens. Pause for a moment,
                                                               then curl the weight up in a controlled and steady
                                                               arc until your biceps are fully contracted, then
                                                               lower again in a controlled arc. Increase the weight
                                                               with each set. If you have to heave up the weight or
                                                               arch your back, it is too heavy.
Triceps         Triceps Pushdown        3 x 10 repetitions     Start with a lighter weight and increase each set. On
                                                               your last set you should find the last few reps
                                                               difficult. To keep tension on your triceps don’t lock
                                                               your arms at the bottom of the movement, just
                                                               keep your arms moving in a controlled steady
                                                               motion.
Legs            Barbell Squats          3 x 10 repetitions     You will need a squat rack to perform this exercise
                                                               properly. Your feet should be shoulder width apart
                                                               and the bar should sit comfortably across your
                                                               shoulders. When squatting, keep your head up and
                                                               your back straight. Squat down until your thighs go
                                                               a little further than parallel to the floor. Start with a
                                                               lighter weight and concentrate on correct form. If
                                                               you are training in a gym, ask an instructor to show
                                                               you the right technique.
Calves          Standing Calf Raise     2 x 20 repetitions     A standing calf raise machine allows you isolate
                                                               your calf muscles. Once again, start off with a
                                                               lighter weight and warm up the calves well.
                                                               Increase the weight in each set and ensure you get
                                                               a good stretch at the bottom of the movement and
                                                               a strong contraction when you get to the top.

Most good gyms have mirrors that you can use to watch yourself train. The idea behind mirrors is to
ensure you maintain good form during every rep of every exercise. If you can’t maintain good form
for the required reps, it’s an indication that the weight is too heavy. Drop the weight back a little for
your next set and concentrate on good form. Remember to have your MAX’S Protein Shake mixed
with milk straight after training to maximise recovery and growth.




                                                      30
Intermediate Training Program
After training on a beginner style program for about 6 – 12 months most trainers will have built a
strong base foundation and can think about moving on to an intermediate level training program.
We see many young trainers rush straight into an intermediate level program which can cause a few
problems. They will often be overtrained and make poor gains, or injure muscles or joints which can
hamper their short and long term progress. Don’t be in too much of a hurry to move to the next
level of training. In our experience, the more work you put in on your base level training, the better
long term results you will see.

The main difference between a beginner and intermediate program is that you will now be training
half your body in one workout, and the other half in the following workout. We also recommend
moving to 4 days per week training.

Each body part is to be worked 2 times per week, MONDAY - TUESDAY / THURSDAY - FRIDAY. It can
be used by men and women alike. After 2 – 3 warm up sets you should do 1 – 2 working sets where
you use as much weight as possible in good form to just complete 8 reps. Don't always feel confined
to the same exercises, experiment with different exercises till you find the ones that are comfortable
for you. Don't let your routine become routine. The key factors for a successful intermediate
program are:

       •   Train 4 days per week and train only 2 – 3 body parts per workout.
       •   Warm up with 2 – 3 sets then perform 1 - 2 all out sets to failure with the heaviest weight
           you can handle with good form
       •   Aim to get to failure after about 9 - 10 reps, if you are doing more reps put the weights up
       •   Use high intensity techniques every few weeks like forced reps, drop sets and supersets, but
           not every workout
       •   Each workout should not exceed about 1 hour
       •   Use only 2 exercises per body part during each workout and change these regularly
       •   Use mass building compound exercises rather than isolation movements like bench press for
           chest, squats for legs, barbell military press for shoulders, chins for back., etc
       •   After about 5 – 6 weeks of heavy training, switch to a lighter raining load for 1 - 2 weeks
           then build back up to another heavy training cycle

A typical intermediate training program will look like this:


Monday & Thursday

Muscle Group      Exercise              Sets and Repetitions   Notes
Abdominals        Sit ups               2 x 20 repetitions     Most Gyms have a sit up board where you can tuck
                                                               your toes in for stability. Put your hand under your
                                                               chin and move smoothly without jerky movements
Chest             Flat Bench Press      4 x 8 - 10 reps        Use a pyramid system by starting with a lighter
                                                               weight for your first set, then add more weight for
                                                                                            th
                                                               each set so that by your 4 set you can only just
                                                               complete 8 reps.
                  Flat Bench Dumbbell   3 x 10 reps            You don’t need a heavy weight for this movement,
                  Fly’s                                        just ensure you maintain good controlled form and
                                                               get a good stretch at the bottom of the movement.
Back              Lat Pull Downs        4 x 10 reps            Use a pyramid system and ensure you maintain
                                                               good form. Don’t heave the weight; use your back


                                                          31
                                                                muscles to pull the bar down.
               Seated Cable Rowing       4 X 10 reps            Slow controlled repetitions and pyramid the
                                                                weights to your final Set
Legs           Barbell Squats            4 x 10 reps            Perform a good warm up set then pyramid your
                                                                                                  th
                                                                weights to a maximum in your 4 set. Focus on
                                                                good form and keeping your back straight and your
                                                                head up.
               Hamstring Leg Curls       4 x 10 reps            There are a number of different machines available
                                                                to allow you to do this exercise. Focus on keeping
                                                                your waist and core still and contracting your
                                                                hamstrings in a smooth and controlled motion.
Calves         Standing Calf Raise       2 x 20 reps            A standing calf raise machine allows you isolate
                                                                your calf muscles. Once again, start off with a
                                                                lighter weight and warm up the calves well.
                                                                Increase the weight in each set and ensure you get
                                                                a good stretch at the bottom of the movement and
                                                                a strong contraction when you get to the top.



Tuesdays & Fridays

Muscle Group   Exercise                  Sets and Repetitions   Notes
Abdominals     Crunches                  2 x 20 reps            Lying on your back with your knees bent; place the
                                                                palms of your hands on your thighs. Crunch your
                                                                abdominals slowly to lift your head and shoulders
                                                                from the ground and slide your hands until your
                                                                palms cover your knees, then lower yourself back to
                                                                the starting position to complete one rep.
Shoulders      Seated Dumbbell Press     4 x 10 reps            Start with a light weight to warm up your shoulders
                                                                then pyramid your weights. Make sure you
                                                                maintain good form and don’t arch your back
                                                                excessively.
               Lateral Dumbbell Side     3 x 10 reps            Choose a weight that allows you to lift the weight
               Raises                                           and maintain good form. Try not to ‘heave’ up the
                                                                weight. Keep your palms slightly forward like you
                                                                are pouring water from a jug
               Rear Deltoid Lateral      3 x 10 reps            This exercise can be carried out seated or standing.
               Dumbbell Raises                                  Use a similar weight to the previous exercise. Bend
                                                                forward at the waist so that your back is almost
                                                                parallel to the floor. With the dumbbells hanging
                                                                down towards the floor, raise them in a wide arc
                                                                with a small bend in your elbows, then return in a
                                                                controlled motion back to the starting position.
Biceps         Standing Biceps Curl      4 x 10 reps            Increase the weight with each set. Focus on
                                                                contracting your biceps to lift the weight.
               Alternate Seated          4 x 10 reps            In this exercise you will perform bicep curls using
               Dumbbell Curl                                    one arm at a time. In a seated position curl one
                                                                dumbbell in a smooth controlled curl until the
                                                                biceps is fully contracted, then lower for a count of
                                                                3. Repeat for your other arm and lower. Complete
                                                                10 reps per arm
Triceps        Triceps Pushdown          4 x 10 reps            Start with a lighter weight and increase each set. To
                                                                keep tension on your triceps don’t lock your arms at
                                                                the bottom of the movement, just keep your arms
                                                                moving in a controlled steady motion.
               Lying Triceps Extension   4 x 10 reps
Legs           Barbell Squats            3 x 10 repetitions     You will need a squat rack to perform this exercise
                                                                properly. Your feet should be shoulder width apart
                                                                and the bar should sit comfortably across your
                                                                shoulders. When squatting, keep your head up and
                                                                your back straight. Squat down until your thighs go


                                                       32
                                                           a little further than parallel to the floor. Start with a
                                                           lighter weight and concentrate on correct form. If
                                                           you are training in a gym, ask an instructor to show
                                                           you the right technique.
Calves         Standing Calf Raise    2 x 20 repetitions   A standing calf raise machine allows you isolate
                                                           your calf muscles. Once again, start off with a
                                                           lighter weight and warm up the calves well.
                                                           Increase the weight in each set and ensure you get
                                                           a good stretch at the bottom of the movement and
                                                           a strong contraction when you get to the top.



MAX’S Products to assist Weight Gain

MAX’S SuperSize – This awesome Weight and Mass gain formula packs over 3000kj of muscle
building protein and carbs in every serve. 2 - 3 serves per day, plenty of good food and heavy,
intense weight training will add weight, size and strength to even the hardest gainer! This formula is
recommended for younger and thinner trainers who find it difficult to gain weight and build muscle,
and its great value.

MAX’S Muscle Builder – This formula includes medium and slow digesting proteins and amino acids
and is a great muscle building and weight gain formula for trainers of all levels who have a fast
metabolism. It’s ideally suited to sports people and athletes who have high training loads or play
strenuous sport. It can be used at any time to assist muscle growth and is also a great formula to
take straight after training or sport to aid muscle recovery.

MAX’S Mass Gainer Pro Xtreme – This is MAX’S premium weight and muscle gain formula. MGPX
combines 2 fast acting forms of Whey Protein: 1. Hydrolysed Whey Protein Isolate for instant
absorption and fastest uptake; 2. High GMP WPI for maximum muscle recovery, growth and strength
gains. This advanced formula also contains a sustained release carb system and a unique lipid profile
to spare muscle and stimulate maximum energy.

MAX’S Cre8 Carnage – With 8 hybrid forms of Creatine, plus Beta Alanine and Arginine AKG, Cre8
Carnage is the world’s most advanced Creatine formula. Creatine increases available muscular
energy so you can train harder for longer. This means more muscle and bigger gains. We
recommend trying Creatine after you have been training solidly for about 6 – 12 months.

MAX’S MGPX High Protein Bars – Our premium weight and mass gain protein bar, these make a
great muscle building snack at any time. Keep a few MAX’S protein bars with you at all times and you
will never get caught out missing a meal.

MAX’S Muscle Meal High Protein Cookies – With 24 grams of protein and 39 grams of carbs, these
delicious cookies make a fantastic muscle building snack anytime. Once you’ve tasted one you won’t
be able to stop eating them!

MAX’S Muscle Meal Bars – These delicious fudgy chocolate protein bars make for an awesome
muscle building meal anytime. As one of your 6 – 8 daily meals, eat a muscle meal bar and a couple
of pieces of fruit and you’ll be getting bigger every day.




                                                    33
MAX’S Muscle Meal RTD’s – Just the thing to slam down straight after your workout, these great
tasting high protein shakes will get your recovery and muscle growth into overdrive. You can also
have these shakes at any time during the day for 30 grams of quality protein and mass building
carbs. These shakes are long life UHT so they don’t need to be refrigerated until you are ready to
drink them!

For more information on MAX’S great range of products, check out our website: www.maxs.com.au

Nutrition Food Tables
In this section we list nutritional information for a range of common foods. This is certainly not a
complete list but will give you the ability to make better choices when it comes to planning your
diet. Below is a brief explanation on how to interpret the information in the tables.

Carbohydrate is the term used to describe a family of foods that are made out of different sugars.
Carbohydrates are found in two basic forms:

    •  Simple sugars – these are sugars like glucose, sucrose (table sugar) and fructose (the sugar
       found mainly in fruit).
   • Complex carbohydrates – these are starchy foods like potato, rice, pasta, corn and
       maltodextrins. Complex carbohydrates are really just many small sugar molecules joined
       together in long complex chains. Some forms of carbohydrates digest quite slowly (low GI
       carbs) while others digest quickly.
When your goal is to gain weight and fuel intense workouts, you should generally aim to choose
foods with lower GI levels. These foods will give you longer lasting energy and will support ongoing
muscle growth while keeping fat levels lower.

Fiber is non digestible carbohydrate. Most fruit, vegetables and grains contain varying amounts of
fiber. It is usually the skin of fruit, the leaves of vegetables and the husks of grains. Fiber is essential
for good health. It prevents constipation and helps protect against many health issues including
bowel cancer. The recommended daily intake of fiber is about 30 grams. Eating a diet high in fruit,
vegetables and grains will help ensure you get enough fiber to keep you healthy. You can check if
you are getting enough fiber by adding the fiber content of every food you eat during each day.

Glycemic Index (or GI) is basically a measure of how fast carbohydrate foods are digested and
absorbed by your body. As we have already said, you should aim to eat more slower acting or low GI
carbs in your diet and eat less higher GI or fast acting carbs. We generally regard high GI foods as
having a Glycemic Index value greater than about 60, moderate GI foods with a GI between 40 – 60,
and low GI foods less than 40. A word of warning, GI only measures the impact of carbohydrates on
your body, it doesn’t consider fat. Many high fat foods have a low GI value so be careful that the low
GI foods you choose are not high fat.

Fat has long been the villain of the nutrition world and with good reason. A diet high in fat,
particularly saturated fat (the type of fats found in meat and butter), can quickly make you gain fat
and increase your risk of contracting many health related problems. These types of fats should
always be consumed sparingly or avoided. Not all fats are bad fats however. Certain fats in
moderation can have very beneficial effects for your health and actually assist with muscle growth.
These good fats include olive oil and canola oil, and the oil found in fruits like avocados. Omega 3


                                                     34
and omega 6 fatty acids are widely acclaimed for their health giving properties, while many nuts
have a healthy dose of good fats. The key here is moderation. Have a dash of olive oil and balsamic
vinegar as a salad dressing. When choosing foods, look for lower fat natural sources. When choosing
meat, always look for leaner cuts. Remove all visible fat. Drain accumulated fat during cooking and
grill rather than fry. And remember, if a food has a low GI value, also have a look at its fat content.
If it contains more than about 20g of fat per serve be wary.

Protein provides the building blocks for your body and muscle. Your skin, muscle, hair, nails, internal
organs, and even our bones are comprised of a variety of protein. You need enough protein
everyday to maintain your body and build muscle. How much protein? For most hard trainers,
between 3 - 4 grams of protein per kg of bodyweight is required. You must plan you daily food
intake to reach this protein goal for maximum gains.

Energy is a measure of the kilojoule content of food. The higher the kilojoule content, the more
prone this food is to make you gain weight. For example, 100 grams of tasty cheese contains about
1700kj, while a 100 gram apple is about 200kj – obviously cheese will add more weight than an
apple!

To sum up, choose foods that are low/moderate in fats, have a lower GI value, and a higher protein
level. Above all, you must match your food intake to your training and body composition goals.




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