New PDF release: 7 Weeks to 10 Pounds of Muscle: The Complete Day-by-Day

By Brett Stewart, Jason Warner

ISBN-10: 1612431224

ISBN-13: 9781612431222

BUILD sizeable MUSCLES
Follow the daily plan during this publication and you may ultimately in achieving the physique you’ve regularly sought after. filled with transparent charts and invaluable photographs, this publication has every little thing you want to bulk up:
•Easy-to-follow workouts
•Step-by-step lifting instructions
•Meal plan for max muscle growth
The 7 Weeks to ten kilos of Muscle application takes lower than 2 hours a week and calls for simply 3 easy elements: a can-do spirit, a gently crafted workout and a fantastic dietary routine. providing field-tested courses and scrumptious muscle-building recipes, 7 Weeks to ten kilos of Muscle exhibits how quick you will get robust and sculpted.

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

Sample text

Serve with raw, sliced vegetables or other low-carb accompaniment. Almond-Cherry-Sesame Crunch Bars Build big muscles with these healthy, high-protein snack bars! They’ve got almonds, pumpkin seeds, almond butter, sesame seeds and flaxseed. Of course, flaxseeds are also a great source of Omega-3s, which help reduce post-exercise inflammation. Per ¼ c. 36 g. Almond butter has 7 g of protein per 2 Tbsp. serving.

LEA N BEEF : Protein content varies with cut. London broil is one of the leanest cuts of beef, containing around 25 g protein and 9 g fat per 4-ounce serving. Top round of beef (or veal) provides a decent amount of protein at around 31 g per 3-ounce serving. Lean ground beef contains around 23 g protein per 4-ounce serving. Corresponding recipes: Steak Kebabs (page 94) and Shepherd’s Pie (page 98). Sample 3-Day Muscle-Building Meal Plan To help you pack on the muscle, below is three days’ worth of simple, easy-to-prepare meals and snacks.

YIELD: 1 CUP ½ c. roasted red bell pepper strips, drained (from a jar) 6 oz. firm tofu 3 Tbsp. freshly squeezed lemon juice ½ tsp. garlic powder ½ tsp. onion powder ¼ tsp. dried parsley ¼ tsp. dried oregano ¼ tsp. dried basil ¼ tsp. dried marjoram ¼ tsp. dried thyme ¼ tsp. salt, or to taste ⅛ tsp. red chili pepper flakes (for mild heat), or to taste Combine all ingredients in a food processor and pulse until smooth. Transfer to a small serving dish, cover and refrigerate for at least 30 minutes to allow flavors to meld and dip to thicken just a bit.

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


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