PROTEIN
PG 3
n i e t o r P y e Wh PG 4
Whey
n i e t o r P Isolate PG 5
n i e t o r P n i e s Ca June 2012
01019101
010191010101010
includes Workout Plans + Meal Plans
Protein
By Mike McErlane
If you have ever taken your training seriously, then you know how essential 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 workout, but there is no denying the value of what Protein has to oer. 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 benefits 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 protein from them when consumed, however, the rate of absorption is not fast enough to directly benefit 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 fitness 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
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taking Whey Protein means they will gain Weight. In any case the most bioavailable type of protein is Whey and most supplement companies produce a whey protein.
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 supplement. What different 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.
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 offered in a protein supplement. Whey is the most bio-available form of protein because 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 individuals who did not take whey before
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 exercise
seccond Week:
Use 60 Second rest periods in between each set of each exercise. Increase the weight during this week for each exercise
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 first week
Fourth 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 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 first week, yet pushing more weight. Congratulations you just finished one MesoCycle of Training using Linear Peiodization and increasing both Strength and Endurance in as little as 4 weeks.
workout Plan Day 1 Exercise Barbell Incline Bench Press On Bench
Sets Reps
Muscle
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 Concentration Bicep Curl
3
12
Arms
Standing Bicep Curl Barbell Both Arms
2
15
Arms
Hanging Leg Raise
2
6
Abs
Laying on Ground Abdominal Crunches Hands by Head
1
60
Abs
Hanging Leg Raise
2
60
Abs
Click for tips on the Dumbbell Bench Press
Whey Protein When and Why should I take it?
The leader is of course Whey Protein. Whey Protein as I said before comes from cows milk. As a result of its fast absorption 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 prevent muscle breakdown. A good whey protein should also have key essential amino acids included in the blend. Recent studies have also confirmed 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 Protein can also be used to kick start the metabolism first thing in the morning by taking 10 grams right after you wake up in the morning.
workout Plan Day 2 Exercise
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
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Jim Stoppani, PhD
Owner - JYM Supplement Science
get it now! NOW AVAILABLE AT
Whey Isolate Protein When and Why should I take it?
Whey Protein Isolate is a great form of whey protein because of the low fat and lactose free benefits. Most don’t have to worry about having an upset stomach or other gastrointestinal issues and can feel confident in consuming a whey Isolate. Additionally, whey isolate has many beneficial amino acids such as Leucine and Cysteine which both help with muscle growth. I would suggest that you consume the same amounts 20-30g of Whey Isolate before you train and afterwards 30-40grams.
workout Plan Day 3 Exercise
Sets Reps
Muscle
Standing Barbell Military Press
2
8
Shoulders
Standing Dumbbell Upright Row Both Arms
2
10
Shoulders
Standing Cable Side Raise One Arm
3
12
Shoulders
Standing Dumbbell Rear Delt Raise Both Arms
3
15
Shoulders
Standing Barbell Military Press
2
15
Shoulders
Standing Barbell Shrugs
3
6
Shoulders
Standing Barbell Shrugs
2
15
Shoulders
Standing Barbell Shrugs
2
15
Shoulders
Bent Over Cable Crunch
2
8
Abs
Leg Lifts on Ground
3
25
Abs
Bent Over Cable Crunch
2
15
Abs
Click for another shoulder exercise
Casein Protein When and Why should I take it?
Casein Protein is known as the slow protein. By slow I mean slow digestion and absorption. This is beneficial because 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 essential when you are serious about gaining and maintaining muscle.
workout Plan Day 4 Exercise
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 Pulldowns 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
Click for tips on defining 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
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
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
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
Breakfast
Late-Morning Snack
Lunch
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Owner - JYM Supplement Science
get it now! NOW AVAILABLE AT
The Meal Plans 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
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
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
Preworkout
Dinner