PROTEIN

June 2012010191010101010

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9101

includes Workout Plans + Meal Plans

Whey Protein

Casein Protein

Whey Isolate Protein

PG 3

PG 5

PG 4

Now, many have debated in the past as to whether or not to consume protein powder or supplements when training, however the individuals who trumpet against taking a protein supplement clearly just ignore, or perhaps, do not educate themselves on the benefi ts and in most cases the advantages of taking a powder vs. conventional foods such as chicken breasts. Chicken, eggs, red meat, as well as other foods sources obviously contain protein- and you do get pro-tein from them when consumed, how-ever, the rate of absorption is not fast enough to directly benefi t the muscles being trained, especially right before you train. Be honest with yourself, do you see yourself eating an 8 oz. chicken breast with 6 egg whites right before you train? I didn’t think so. The

role of supplement protein needs to be a foundation when you train. Much like taking a multi vitamin every day, protein needs to be at the top of your list if you are any type of fi tness enthusiast.

The most common type of protein is WHEY Protein, not to be confused with WEIGH as in gaining weight. Trust me, I have come across people thinking that

ProteinProteinBy Mike McErlane

If you haveIf you have ever ever taken your training seriously, then you know how taken your training seriously, then you know how essential essential protein is when you train. After all, Protein is what muscles use protein is when you train. After all, Protein is what muscles use to grow. Sure Carbs, and even fat are used for fuel and help when you to grow. Sure Carbs, and even fat are used for fuel and help when you workout, but there is no denying the value of what Protein has to off er. workout, but there is no denying the value of what Protein has to off er.

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taking Whey Protein means they will gain Weight. In any case the most bio-available type of protein is Whey and most supplement companies produce a whey protein.

Whey protein comes from milk such as in cows. In milk there are two types of protein, Whey and Casein. You might be familiar with the two types when off ered in a protein supplement. Whey is the most bio-available form of protein be-cause of its fast absorption process that allows it to feed the muscle quickly for protein synthesis. This is why it is highly recommended to take 20--30grams of Whey before you train.

If you take a whey protein BEFORE training it allows for the work you’re about to put your muscles through the chance to have fuel to help build more muscle. Research studies conducted where individuals who took whey before they trained saw an increase of protein synthesis by 70% than compared to in-dividuals who did not take whey before

they trained.

Without a doubt, these facts do not lie. If you are serious about gaining and sustaining muscle then you need to start or continue taking a whey protein sup-plement.

What diff erent types are out there? There are many but I am only going to cover a few which are easily available in most retail stores.

Now, what would a good eBook about Protein be with a nutrition and workout plan to follow? In the next few pages I will lay out a 4 week plan to get you SHREDDED for the Summer months and to help keep you informed with helpful tips from Prolab Nutrition’s own Moji Oluwa.

workout PlanDay 1Exercise Sets Reps Muscle

Barbell Incline Bench Press On Bench

3 8 Chest

Dumbbell Bench Press On Bench Both Arms

3 10 Chest

Laying On Incline Bench Dumbbell Flys Both Arms

3 12 Chest

Standing Mid Cable Flys Both Arms

2 15 Chest

Barbell Incline Bench Press On Bench

2 15 Abs

Standing Bicep Curl Barbell Both Arms

3 8 Arms

Incline Dumbbell Biceps Curl One arm

3 10 Arms

Cable Concentra-tion Bicep Curl

3 12 Arms

Standing Bicep Curl Barbell Both Arms

2 15 Arms

Hanging Leg Raise 2 6 AbsLaying on Ground Abdominal Crunch-es Hands by Head

1 60 Abs

Hanging Leg Raise 2 60 Abs

Click for tips on the Dumbbell Bench Press

The month long program has you executing the same workout for

four weeks.

First Week:Use 60 Second rest periods in between each set of each exercise and keep track of your weight used for each ex-ercise

seccond Week:Use 60 Second rest periods in between each set of each exercise. Increase the weight during this week for each exer-cise

THIRD Week:Use 30 Second rest Periods in between each set of each exercise. Use the same amount of weight you did for each exercise from the fi rst week

Fourth Week:Use 30 Second Rest Periods in be-tween each set of each exercise. Use the same amount of weight you did for each exercise from the 2nd week

By doing this progression for 4 weeks, you should be doing the same weight you started with in the beginning, only now you cut your rest periods by HALF in the end. By doing this you will notice that you will be moving faster through the workout by the fi rst week, yet push-ing more weight. Congratulations you just fi nished one MesoCycle of Training using Linear Peiodization and increasing both Strength and Endurance in as little as 4 weeks.

Whey Protein When and Why should I take it?

workout PlanDay 2Exercise Sets Reps Muscle

Barbell Squat 3 6 Legs

Machine Leg Press Both Legs

3 10 Legs

Barbell Reverse Lunge

3 10 Legs

Seated Machine Leg Extension Both Legs

3 12 Legs

Prone Machine Leg Curl Both Legs

3 15 Legs

Barbell Squat 2 12 Legs

Standing Calf Raise

3 6 Legs

Seated Calf Raise 2 15 Legs

Click for tips on Squats and Lunges

The leader is of course Whey Protein. Whey Protein as I said before comes from cows milk. As a result of its fast ab-sorption it is best taken at the beginning of a workout. It is recommended to take anywhere from 20-30grams before you train. Additionally, you should consume 30-40 grams after you workouts to pre-vent muscle breakdown. A good whey protein should also have key essential amino acids included in the blend. Re-cent studies have also confi rmed that in some cases a Whey Blend with other types of protein can be better than just a standard Whey Protein only, such as Whey Isolate with a blend of essential amino acids.

For those who are interested in fat loss, Whey Pro-tein can also be used to kick start the metabolism fi rst thing in the morning by taking 10 grams right after you wake up in the morn-ing.

Jim Stoppani, PhDOwner - JYM Supplement Science

NOW AVAILABLE AT

get it now!

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Supplement companies love to claim they’ve creat-ed a real “game-changer.” Pre JYM doesn’t play that game. It doesn’t need hype or flashy marketing. With 13 hand-picked ingredients included at full doses, Pre JYM is in a league of its own.

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Whey Isolate Protein When and Why should I take it?

Click for another shoulder exercise

Whey Protein Isolate is a great form of whey protein because of the low fat and lactose free benefi ts. Most don’t have to worry about having an upset stomach or other gastrointestinal issues and can feel confi dent in consuming a whey Isolate. Additionally, whey isolate has many ben-efi cial amino acids such as Leucine and Cysteine which both help with muscle growth. I would suggest that you con-sume the same amounts 20-30g of Whey Isolate before you train and afterwards 30-40grams.

workout PlanDay 3Exercise Sets Reps Muscle

Standing Barbell Military Press

2 8 Shoul-ders

Standing Dumb-bell Upright Row Both Arms

2 10 Shoul-ders

Standing Cable Side Raise One Arm

3 12 Shoul-ders

Standing Dumb-bell Rear Delt Raise Both Arms

3 15 Shoul-ders

Standing Barbell Military Press

2 15 Shoul-ders

Standing Barbell Shrugs

3 6 Shoul-ders

Standing Barbell Shrugs

2 15 Shoul-ders

Standing Barbell Shrugs

2 15 Shoul-ders

Bent Over Cable Crunch

2 8 Abs

Leg Lifts on Ground

3 25 Abs

Bent Over Cable Crunch

2 15 Abs

Casein Protein When and Why should I take it?

workout PlanDay 4Exercise Sets Reps Muscle

Barbell Bent Over Wide Grip Rows Both Arms

3 8 Back

Pull-Up/ Chin 3 10 Back

Seated Cable Row 3 12 Back

Seated On Bench Cable Lat Pull-downs One Arm

3 15 Back

Barbell Bent Over Wide Grip Rows Both Arms

2 15 Back

Barbell Close Grip Bench Press with bands

3 8 Chest

Standing Cable Triceps Extension Both Arms

3 10 Arms

Standing Both Legs Over Head Tricep Extension Both Arms

3 12 Arms

Barbell Close Grip Bench Press with bands

2 15 Chest

Casein Protein is known as the slow protein. By slow I mean slow digestion and absorption. This is benefi cial be-cause Casein can be used when your body needs it most. Before you sleep it is recommended to take Casein protein so that your body is fed while at rest or sleeping during those 8 hours. Taking Casein Protein directly before bedtime is also essential for fat loss as it keeps your metabolism working for longer periods throughout the night as you sleep.

Overall, taking protein powder is essen-tial when you are serious about gaining and maintaining muscle.

Click for tips on defi ning your back

The Meal Plans

Pre-Breakfast Calories Protein (g) Carbs (g) Fat (g) Sodium (mg)

1 scoop Whey Protein 85 20 1 0 100

2 cups sliced watermelon 92 2 22 0 10

Breakfast Calories Protein (g) Carbs (g) Fat (g) Sodium (mg)

3 egg whites 51 12 0 0 165

1/4 med. onion 13 0 3 0 1

1 cup chopped broccoli 31 3 6 0 30

1 slice reduced-fat American cheese

70 5 1 5 310

1 cups cooked oatmeal 194 6 25 2 4

Late-Morning Snack Calories Protein (g) Carbs (g) Fat (g) Sodium (mg)

1 cup Reduced fat Greek yogurt

150 19 9 5 65

1tbsp Peanut butter (Mix peanut butter in yogurt)

94 4 3 8 75

Lunch Calories Protein (g) Carbs (g) Fat (g) Sodium (mg)

1 (5 oz.) can chunk light tuna in water

125 28 0 1 450

2 slices whole wheat bread 140 3 13 1 132

1 tbsp fat free mayonnaise 11 0 2 0 120

1 large orange 86 2 22 0 0

Jim Stoppani, PhDOwner - JYM Supplement Science

NOW AVAILABLE AT

get it now!

When you’re ready to elevate your shred and torch some serious body fat, there are three things you need: a solid training program, like my Shortcut to Shred workouts; a solid diet, like my Shortcut to Shred nutrition plan; and a solid supplement regimen to supercharge the fat loss you’ve initiated through hard work and clean eating. Shred JYM is that entire supple-ment regimen in one fat-blasting formula. It’s a pow-erfully dosed, fully loaded fat-loss weapon built with six synergistic ingredients. It’s my personal fat-loss blend.

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shred

Afternoon Snack Calories Protein (g) Carbs (g) Fat (g) Sodium (mg)

2 scoops Whey Protein 170 40 2 0 200

1 tbsp Peanut butter 94 4 3 8 75

Preworkout Calories Protein (g) Carbs (g) Fat (g) Sodium (mg)

1 scoop Whey Protein 85 20 1 0 100

1 large apple 110 0 30 0 0

Postworkout Calories Protein (g) Carbs (g) Fat (g) Sodium (mg)

2 scoops Whey Protein 170 40 2 0 200

30 Gummi Bears 204 4 46 0 0

Dinner Calories Protein (g) Carbs (g) Fat (g) Sodium (mg)

8 oz Top Sirloin steak 288 48 0 8 118

1 cup chopped broccoli 31 3 6 0 30

2 cups mixed green salad 44 3 8 0 0

2 tbsp salad dressing(olive oil n vinegar)

144 0 0 16 0

The Meal Plans