7 Weeks to 10 Pounds of Muscle: The Complete Day-by-Day Program to Pack on Lean, Healthy Muscle Mass

7 Weeks to 10 Pounds of Muscle: The Complete Day-by-Day Program to Pack on Lean, Healthy Muscle Mass

Description

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Table of contents

Table of Contents......Page 4
Foreword......Page 6
PART I: OVERVIEW......Page 7
Introduction......Page 8
About the Book......Page 11
Why We Love Muscle......Page 12
Our Approach......Page 16
Frequently Asked Questions......Page 22
PART II: WORKOUT PROGRAMS......Page 25
Before You Begin......Page 26
7 Weeks to 10 Pounds of Muscle Program......Page 27
Prep Program......Page 29
Intermediate Program......Page 31
Advanced Program......Page 33
Reflections on the Programs......Page 35
PART III: NUTRITION PROGRAM......Page 39
Eat More, Gain More......Page 40
Eating to Grow Muscle......Page 41
Basic Nutrition Principles......Page 43
The Science behind It All......Page 45
The 7-Week Muscle-Building Nutrition Plan......Page 47
PART IV: THE KITCHEN......Page 51
What to Eat......Page 52
Sample 3-Day Muscle-Building Meal Plan......Page 54
Cook Your Way to Big Muscles......Page 55
PART V: EXERCISES......Page 63
Lifting Basics......Page 64
Exercises......Page 65
Next Steps......Page 96
APPENDIX......Page 97
Warming Up & Stretching......Page 98
Index......Page 105
Photo Credits......Page 110
Acknowledgments......Page 111
About the Authors......Page 112

Details

  • Author: Brett Stewart, Jason Warner
  • Publication Date: 2013
  • Publisher: Ulysses Press
  • ISBN-10: 1612431224
  • ISBN-13: 9781612431222
  • Pages: 112
  • Format: pdf
  • Size: 2.2M
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