WT Journal Protein

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

POST

REAL SCIENCE

REAL SUPPLEMENTS

UNREAL RESULTS

JYM Supplement Science combines real science with real ingredients to deliver unreal results. Post JYM, my revolutionary post-workout recovery formula, delivers the exact ingredients you need after every workout to ensure those unreal results. It’s a powerful post-workout cocktail scientifically designed to help you boost repair, maximize recovery, and build more muscle.

Like every JYM product, Post JYM contains no proprietary blends, proper dosing on all ingredients, no “abbreviated” formulas, no concentrates, and no BS. All nine of the ingredients in Post JYM are critical for recovery. There is no filler.

Jim Stoppani, PhD

Owner - JYM Supplement Science

get it now!

NOW AVAILABLE AT

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

REAL SCIENCE

REAL SUPPLEMENTS

UNREAL RESULTS

Welcome to my latest creation, JYM Supplement Science. JYM combines real science with real ingredients to deliver unreal results. Pre JYM, my cutting-edge pre-workout product, is poised to revolutionize the pre-workout category.

Supplement companies love to claim they’ve created 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.

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

shred

REAL SCIENCE

REAL SUPPLEMENTS

UNREAL RESULTS

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 supplement regimen in one fat-blasting formula. It’s a powerfully dosed, fully loaded fat-loss weapon built with six synergistic ingredients. It’s my personal fat-loss blend.

Jim Stoppani, PhD

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