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TABLE OF CONTENTS:

Introduction................................................................................................................................................ 2
Eating for Muscle Growth - Getting the Anabolic Advantage................................................. 4
The Bulking-Cutting Cycle is Dead............................................................................................... 5
Protein Intake............................................................................................................................................ 8
Minimum Macros................................................................................................................................... 10
Protein.................................................................................................................................................. 11
Carbohydrates................................................................................................................................... 11
Fats......................................................................................................................................................... 13
Adonis Golden Ratio Nutrition Principles.................................................................................... 16
Macronutrient Recommendations.................................................................................................. 22
Protein Intake: .................................................................................................................................. 22
Protein Recommendation: ........................................................................................................... 24
Carbohydrate intake:...................................................................................................................... 24
Carbohydrate recommendations:.............................................................................................. 25
Fat Intake:........................................................................................................................................... 26
Fat recommendations:................................................................................................................... 26
Using the Adonis Golden Ratio Nutrition Software................................................................. 27
Inputs.................................................................................................................................................... 27
Height:............................................................................................................................................. 27
Weight:............................................................................................................................................ 27
Waist:............................................................................................................................................... 28
Shoulders:...................................................................................................................................... 28
Outputs................................................................................................................................................. 28
Ideal Waist:................................................................................................................................... 28
Ideal Shoulders:........................................................................................................................... 29
Ideal Weight Range:................................................................................................................... 29
Best Estimated Target Weight:............................................................................................. 29
Suggest Daily Calorie Intake:................................................................................................. 30
Maximum Possible Weekly Fat Loss:.................................................................................30
Possible Daily Water Weight Fluctuations:...................................................................... 30
Longest Suggested Fasting Period:...................................................................................... 31

1
Introduction
The time you spend in the gym is really

only half of the story for getting to your

golden Adonis ratio but the other half is

your nutrition. In this manual youll

learn how to eat to get ripped, lose

bodyfat and build maximum muscle

mass. With this system, your current Adonis Index Ratio will determine your

nutritional requirements. As your ratio and body measurements change so will your

nutritional needs. Just as your workout is specific to your current measurements so

are your nutritional needs. This is because the shape, size and proportion of your

body is an accurate indication of the growth potential of your muscles and your fat

loss potential. Your outward shape and proportions tell us what is going on inside

your body from a hormonal, metabolic and functional point of view.

Your measurements tell us 3 things:

1. What your primary goal should be ranging from primarily fat loss, or muscle

building or a balanced mix of both.

2. What workout program is ideal for your current body shape and size and goals.

3. How you should be eating and supplementing to achieve your ideal body.

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Its important to match your nutritional intake with the current state of your body to

maximize your results and get you to your Golden Adonis ratio as quickly as

possible.

Youll learn what foods to choose from for your current body measurements, how

many total calories to eat, how much protein to eat, and how much you should

expect your body to change on a week to week and month to month basis.

No matter where you are starting from, the final goal is always to achieve maximum

muscle mass with low enough bodyfat levels to have impressive muscle definition.

This is the nutrition manual for people in category 1 = Primary goal Muscle Building.

(make sure you are in category 1 if youre reading this manual)

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Eating for Muscle
Growth - Getting the
Anabolic Advantage
Eating for muscle growth has been made to seem overly complicated by muscle

magazines and the ever growing amount of blogs, message boards, forums and

website on the internet. The process however is not as complicated as it may seem.

Ill try to keep it very simple here.

First and foremost you need to be eating both enough calories and enough protein

to allow your muscles to grow at their maximum rate and reach their maximum size.

This does not mean you must eat as much as possible (this would actually be

counter productive), but you do need to be eating enough. If youre missing either

of these you will be leaving some muscle growth on the table and not achieving your

best result.

The Adonis Golden Ratio nutrition software is designed to optimize both your

calorie intake for maximum muscle growth without causing you to gain bodyfat.

This ability to gain muscle without gaining fat is the anabolic advantage you are

looking for that many people are missing when they attempt to overeat to gain

muscle.

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The Bulking-Cutting Cycle is Dead

The old school bodybuilder way of eating for muscle growth was to eat big. This

meant stuffing yourself with thousands of excess calories every day until you

became fat and bloated. This was known as bulking. This however is a backwards

move as excess bodyfat actually blunts your ability to build muscle by causing

insulin resistance, amino acid resistance, chronic inflammation, and even potentially

testosterone resistance. But that isnt the worst of it, excess bodyfat itself can

actually convert some of your natural testosterone into estrogen which is a female

hormone that actually causes you to store even more fat! So as you can see gaining

even an ounce of excess fat is not a good idea if youre goal is to actually build

muscle.

The only reason bulking with excessive calorie intake might seem to work for

bodybuilders is because they take excessive amounts of drugs that offset all of the

negative side effects I just mentioned that are associated with eating excessive

calories and gaining massive amounts of weight. But even with all of the drug use by

bodybuilders there is still an upper limit to the amount of calories even they can eat

until they also start to gain fat and lose their ability to gain muscle.

The bottom line is you do not have to gain any excessive bodyfat in order to gain

muscle mass, and in fact gaining bodyfat will only hold you back from gaining

muscle.

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The Adonis Golden Ratio nutrition calculator is designed to give you a calorie total

that will optimize your ability to gain muscle WITHOUT GAINING FAT. This is a key

distinction as the myth we have been told is to eat more and more to force our

muscles to grow faster than they really can.

This system is designed for lean mass gaining without gaining fat mass. The way you

can be sure that youre not gaining fat mass is by monitoring your weekly waist

measurement. If your waist measurement starts going up faster than your shoulders

on a consistent weekly basis then you need to reduce your total calories. From my

research I have found that for most men between the heights of 54 and 62 each

added inch of waste circumference is indicative of a 5lbs gain in body fat. For

example; if you gain 5lbs in the next 2 weeks but your waist goes up by a full inch in

that same time, then youre gaining too much fat mass and you need to back off on

your total calories by 10%. This should be the only adjustment you will need to

make when eating for muscle gain. Remember the goal is to gain lean mass without

gaining fat mass. If youve gained 6 pounds of body weight, but your waist

measurement has only gone up by an inch then this indicates that you have

indeed added muscle weight. So the ratio between weight gained and change in

waist circumference is how we track muscle vs fat gain.

If youre waist is undersized then you will also gain muscle mass in your lower back

and abdominal region which will increase your waist size as well. Keep a close eye

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on your overall definition and specifically the definition around your waist to be

sure that your gaining muscle and not fat.

Next up is understanding protein intake.

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Protein Intake
One of the main concerns people have when both eating for muscle gain or fat

burning is figuring out the amount of protein they should be eating. Youll often hear

that 1 gram of protein per pound of body weight is a good guideline for muscle gain

and fat loss. However this guideline is overly simplistic, for example why would a

300 pound obese person need 100 grams more protein per day than a ripped 200

pound athlete?

Protein provides amino acids for the building blocks of

muscle growth. Protein recommendations for the purpose

of muscle gain will vary depending on the source youre

reading. Bodybuilding magazines will put the daily total as high as 300 grams. If

youve every tried eating 300 grams of protein per day on a consistent basis youll

realize how ridiculous of a number this is. Other less extreme recommendations will

come in around 100 grams per day, and some so called experts might even suggest

that you dont need to go any higher than the RDI of approximately 60 grams per

day for an adult man.

Based on all the protein research I have read I think the real answer is somewhere

in the middle between the bodybuilders recommendation and what the mainstream

fitness media thinks. Ive used all of the latest research on protein and muscle

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gaining to build the Adonis Golden Ratio nutrition calculators protein

recommendation formula.

Contrary to popular belief you dont always need to mega dose protein to gain

muscle mass and burn bodyfat. In fact the optimal amount of protein you will need

changes based on your measurements as well as the volume and intensity of your

workout. Your daily and weekly protein intake will be calculated for you each time

you use the nutrition calculator software. You should take your measurements and

get your protein total calculated once per week with the software and follow this

recommendation. This number you get automatically takes into account the Golden

Ratio workout you will be following as well since its also based on your

measurements. As your body changes over time so will your protein

recommendation. Follow this recommendation as close as possible as a daily

average. If you miss hitting your protein totals today, you dont have to make up for

it by eating extra protein tomorrow, simply get back on track and hit your

recommended number.

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Minimum Macros
There are two main categories of nutrients, micronutrients and macronutrients.

Micronutrients are the vitamins, minerals and some of the other trace elements that

are found in your food. A good multivitamin supplement can ensure youre getting

all of these no matter what foods you choose to eat. Of course eating a mix of whole

foods will always provide a wider variety of micronutrients that simply cannot be

found in any one supplement or one food. I suggest taking a multi vitamin to ensure

youre getting all of your micronutrients if you have trouble eating a really diverse

mix of fruits, vegetables and grains. That is the short story on micronutrients as they

are not the focus of this section. Getting your minimum level of macronutrients is

the main focus of this section.

The major macronutrients are as follows:

1. Protein

2. Carbohydrates

3. Fats

Note: Alcohol is technically considered the 4th macronutrient but we will not be

discussing it here as there is no requirement for alcohol consumption and as result there

is no minimum amount to hit on a daily basis.

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Protein

Our daily minimum = 60 grams

I have already given protein its own section in this book and the nutrition calculator

software will give your specific daily protein intake requirement to optimize your

muscle growth potential (regardless if your primary goal is muscle building or fat

loss or a mix).

Carbohydrates

Our daily minimum = 130 grams

Carbohydrates AKA Carbs are the next macronutrient to consider. The minimum

requirement of carbs to have optimal functioning of both your body and your mind

is estimated to be approximately 130 grams per day. As you can see this is a rather

low number and only adds up to 480 calories of carbs per day. The types of carbs

that will work best for your body will be determined by your current

measurements. The main consideration when choosing carbohydrate sources are

the sugar content and the fiber content. Most vegetable or grain sources of carbs will

have some fiber and minimal sugar content. Fruit sources can have fiber but will

also have more simple sugars. Processed refined carbohydrate products will have

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the highest content of refined or added sugar with little or no fiber unless fiber is

added specifically.

The general carbohydrate categories to choose from are as follows:

1. Vegetables - All forms

2. Grains Example: whole grain breads, pasta, or rice

3. Fruits - All forms

4. Refined Processed Carbs Example: Cakes, cookies and sweets

In category 1 you can eat a mix of all 4 categories with good success as your body

needs the added energy to fuel your workouts as well as spare the protein you eat

for muscle gaining.

A note about Fiber:

All of the fiber in your diet will be coming from the carbohydrates you eat. You can

choose to eat whatever carbs you wish, but you should also be shooting to hit your

fiber content throughout the day through your carb choices as well. The highest

fiber carbohydrate choices will be vegetables, fruits and specific grains that have a

higher fiber content such as whole grains, and bran. Dont try to eat too much fiber

at one meal as this will upset your stomach. Instead try to spread it throughout the

day. Using the fiber content of a given meal is an easy way to determine how many

carbs and which carbs to eat at each meal.

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The reason carbs are useful is that they can slow down the absorption of the food

youre eating, reduce cholesterol, and maintain your gut health.

Once youve hit your minimum level of carbs and fiber you can fill in the rest of your

carbohydrate recommendation with whatever carb choices you wish including

refined processed carbs.

Fats

There are multiple forms of fat that you can find in regular food including saturated,

trans, monounsaturated and polyunsaturated. Saturated and Trans fats are

commonly understood to be the bad fats, however there are some forms of each

that are actually healthy to consume. For example some cholesterol lowering

margarines are technically trans fats, and some forms of saturated fat can actually

be heart healthy, and this even goes for animal fats found in meat. There is currently

no lower necessary limit for overall fat content in the diet. This just means that

people can be taken completely off of fat and not really experience any ill effects.

There is however an Adequate Intake for fats, specifically for Omega 3 and

Omega 6 fats. There is some controversy over the exact ratio of omega 3 vs omega 6

fat you should have in your diet, but the main point is that almost all of us have too

much omega 6 and not enough omega 3. The issue with fat is actually quite simple.

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All you have to do is work towards a higher omega 3 content, and a lower omega 6

content. Omega 6 fats are found in most vegetable oils and used in many forms of

cooking and baking. Its not hard to find omega 6 fats in the food supply, in fact its

rather hard to avoid them.

Omega 3 fats are the fish oils and typically can only be found in either a quality

omega 3 fish oil supplement or by eating fatty fish such as salmon or halibut. If

youre not a big fish eater then the easiest and most practical way to get omega 3

fats into your diet is through a supplement. These will help with joint function,

reduce inflammation, help promote healing after your workouts and even have

some noticeable benefits on your skin and metabolism. There is even some research

to suggest that the essential fatty acids can improve muscle gain. There is one more

distinction with omega 3 fats you must be aware of. There are two fatty acids that

are providing much of the benefit of omega 3 fats. They are called EPA

(eicosapentanoic acid) and DHA (docosahexanoic acid). You never need to attempt

to pronounce these words out loud as any good fish oil supplement will list the EPA

and DHA content on the label. In general you will be looking for a fish oil

supplement that can deliver a high content of both of these fatty acids in as few

capsules as possible.

In the next section you will find your specific EPA and DHA recommendations based

on your category.

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Fat is going to be present in many of the food choices you make on a daily basis

regardless if you go looking for it. I dont see any need to seek out specific fat choices

except to take a fish oil supplement for the specific purpose of getting omega 3 fats

into your diet. Alternative you can eat 2-3 servings of fatty fish per week to get your

omega 3 content, or you can combine a mix of fish oil supplements as well as eating

some fish. Personally I like the latter option of eating some fish on a regular basis as

well as taking an omega 3 fish oil supplement.

The main sources of saturated fat in your diet will come from animal meats, dairy

products, and any baked goods or sweets that you choose to consume.

The main source of omega 6 fats will come from nuts,

avocados, and many of the seed oils. But as I mentioned

before, you dont actually have to look for these fats and

purposefully include them in your diet, they will find their way into many foods as

part of the cooking, baking and preparation process. Just focus on increasing

omega 3.

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Adonis Golden Ratio
Nutrition Principles

These principles are the main focus of the nutrition philosophy within this program.

This is the fundamental basis of how we think about nutrition. It doesnt have to be

as strict as youve been led to believe. Structure can work for some people but you

dont have to live the bodybuilder lifestyle with Tupperware containers and cooking

the standard chicken breast and sweet potato/steamed broccoli meals every day.

Our clients have had great success following these principles without making it any

more complicated than this. In the later pages of this manual I give loose

recommendations about carbohydrates and achieving your minimum

macronutrients for the day. Some of the recommendations may fit for you, some

may feel too cumbersome and you can certain take them or leave them.

These following 7 principles should be guiding you through every decision you

make with food and dieting. Follow these principles first and foremost, and once

youve mastered these, then and only then should you attempt to incorporate the

recommendations you will find later in this manual in the macronutrient

recommendations section. One of the biggest problems people face with getting in

shape is over-complicating the process and specifically overcomplicating nutrition.

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In many cases youll never actually need to go beyond these principles at all. I

suggest you read these principles and let them sink in, especially numbers 1-3.

These may very well be all you ever need to do to get to your desired goal.

1. Total Weekly Calories Follow the Adonis Nutrition Calculator daily and

weekly calorie recommendations. Your primary focus should always be on

this number. The amount you eat will far outweigh what you eat when it

comes to maintaining a lean physique and building lean muscle. If all else

fails, sticking to this one principle will still get you most of your results.

2. Total Weekly Protein Hit your daily/weekly protein recommendations. You

dont need to hit these exactly every day, but as an average throughout the

week. If your protein recommendation is 130 grams today and you only eat

100, you can make up for it by eating 145 grams on the following 2 days.

Dont stress too much about it if you have a few under days, as you can

always make up for them at another time.

3. Think Weekly Think of hitting your calorie and protein goals on

a weekly basis. Youre going to have some higher and lower

calorie and protein days throughout the week and thats fine. Your

goal should always be to arrive at your recommended calorie and

protein total at the end of the week instead of specifically each day. Thinking

in terms of having a winning week is far less stressful that judging your

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success on a daily basis. Even the most disciplined people have bad days, in

fact they have bad days almost every week. Instead of feeling stressed and

disappointed that you didnt have a perfect eating day every day, shift your

focus to winning the week. This takes the pressure off of having to be perfect

every day and ironically it makes it easier to stick to your plan each day!

4. Never Skip Social Eating Events because youre Dieting Identify the social

eating events you want to attend and work the rest of your week around

these. For example a client of mine is routinely on the road and has to eat

lunch with clients. He cannot skip this meal and he cannot appear to be

obsessive compulsive about his diet at this meal either. So he eats a sensible

mix of food at these business lunches and adjusts the rest of the day/week to

fit around this lunch event. This is important because social eating is a

bonding experience and if your job depends on landing the sale or winning

the client over you dont want to appear to be an obsessive bodybuilder at a

business lunch. It could even be the make or break point for landing the deal

or not. Even if you dont have a job that requires you to be taking clients out

for lunch or dinner this same principle of bonding with others over food

applies. You never want to be missing out on a social experience because of

your diet. If you start skipping social events because you think you need to

eat a certain way then youre simply becoming anti-socialand what is the

point of having a great body if you never go out? Choose the events you want

to attend and work the rest of your weekly diet around them.

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5. Over/Under This simply means if you overeat today you must under eat

tomorrow or for the next few days to compensate for today. You could also

prepare for a bit overeating (such as thanksgiving) by under eating for a day

or two leading up to the big day. This is as simple as looking at your daily and

weekly calorie total the nutrition calculator gives you and adjusting down on

the 2-3 days leading up to the big eating day when you know youll go over.

Of course you will be guessing at how much over you will be going on the

overeating day but taking action on this is better than simply letting the day

pass without having some under eating days to compensate.

6. Hot Button Foods There are some hot button foods that

you likely cannot control yourself around and you know

you will overeat them. For me its chicken wings, I know

if there is a social event with chicken wings Ill eat a lot of

them. This is the one food that I must be aware of because I know if theyre

around Ill be powerless to control myself around them. For other people its

things like peanut butter, or cereal, or cookies. Whatever your hot button

food is make a conscious effort to only expose yourself to this food on a

limited basis. I dont believe in labeling any food as bad, but I think you

should identify that one hot button food that seems to have control over you

and limit your exposure.

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7. Account For Booze If youre going to drink alcohol you have to account for

it in your total calorie count for the week. On a big drinking night some

people can put back 2000-3000 calories just in booze! This has to be

accounted for in your weekly calories. If you want to stay on track with your

ideal body goals youre setting yourself up for a few hard dieting days to

make up for this. I encourage you to find lower calorie booze options if you

must drink alcohol. Also pay attention to the extra calories that end up

getting consumed when we get the munchies at the end of a night of drinking.

You can certainly have alcohol, but be smart about your choices and how

many calories you consume and how much food you end up eating on a night

of drinking. Ill bet youll be surprised at how fast it adds up. As crazy as this

sounds the easiest way to keep a lid on over consuming calories on a night of

drinking is to eat less food during the day before you go out. Youll end up

needing far less booze to catch a buzz so if you can control yourself youll

actually end up drinking less and it still leaves room for food afterwards.

Keep in mind this technique only works for people who can actually control

how much booze theyre drinking once they get started. If youre an all or

nothing kind of drinker then just eat as you normally would and plan on

having a few diet days afterwards.

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The following section is macronutrient recommendations you can test out once

youve mastered the principles written above, some of these recommendations will

work well for you, some may feel too difficult. You can test each one a week at a

time. After a week if it seems doable and you can work with a given

recommendation then keep it in your nutrition strategy for the remainder of the 12-

week program. If on the other hand its feeling too difficult to keep up with discard

that recommendation and move on to the next one to testBUT, and this is a big

BUT - theyre only useful if youre following the 7 principles above first.

Also keep in mind the recommendations in the following section are meant to add to

and further accelerate your results on this specific 12-week program, however they

are not meant to be used forever. The 7 principles above on the other hand are the

core of your long-term nutrition strategy and you should always be thinking in

terms of those principles from now on. Getting these principles ingrained into your

thought process will do more for you getting to your golden body and keeping it

than anything else.

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Macronutrient
Recommendations
The following macronutrient recommendations are strategies you can

test out while you are following this specific 12-week program. Add

them in for a week at a time. At the end of the week decide if it was

fitting into your schedule or not. If it does not fit, discard it. As Ive

stated before as long as youre hitting the weekly calorie and protein

totals the nutrition software gives you then these recommendations are

simply an added level of structure that can move you along faster.

Category 1 - Primary Goal = Muscle Building

Protein Intake:

Your daily protein intake will be determined by the nutrition software. Follow the

recommendations the software provides you for daily protein intake. With your

primary goal being muscle building you can actually eat most of your protein in two

or three large protein meals instead of multiple smaller meals. Because of the

intensity, frequency and volume of your workouts, as well as the current state of

your body you will be in an anabolic advantage state that allows you to eat 2-3 big

protein meals that will help optimize the muscle building process.
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Its likely that you will need to have a protein shake with at least one of your meals

in order to get all of your daily protein requirement in.

Your body will be able to use all of the protein you eat in a time released manner to

fuel the muscle building process throughout the day and night. This infrequent

protein feeding pattern is unique to being in category 1 and works this way because

of the style of workout program you will be following.

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Protein Recommendation:

Consume 1 large serving of protein (at least 50 grams) within 3 hours before

your workout.

Consume 1 large serving of protein (at least 50 grams) within 5 hours after

your workout.

Consume the rest of your recommended protein throughout the day or add it

to the above two serving times.

Carbohydrate intake:

In this category your body is capable of handling a higher volume of carbohydrates,

a mix of carbohydrate forms, and you can consume them spread throughout the day.

At this level there is not time that you cannot eat carbohydrates. You will benefit

from eating all forms of carbohydrates including complex carbs, starchy carbs,

simple carbs (higher sugar content). Carbohydrate choices you can use include rice,

pasta, potatoes, squash, all forms of vegetables, fruits, as well as high sugar content

processed foods.

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Carbohydrate recommendations:

Eat a minimum of 300 grams of carbohydrates per day.

Up to 150 grams of this carbohydrate content can come from processed

high sugar content foods (such as baked goods, refined and processed

flours, and sweets).

Ensure you are consuming 25 grams of fiber from your carbohydrate foods.

You will find fiber primarily in vegetables, fruits, and grains such as whole

wheat, bran, and multigrain baked goods.

You can consume some high sugar content foods throughout the day

starting at breakfast or any other time throughout the day as it fits your

schedule.
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Fat Intake:

There is no need to consciously look for fat as it will be present in many of the foods

you will be eating. Focus on getting enough omega 3 fats in your diet through an

omega 3 fish oil supplement or eating fish, or a combination of the two.

Fat recommendations:

Consume approximately 2 grams of fish oil per day that will provide approx

0.5 grams of DHA and 0.5 grams of EPA. <-- Most supplements will contain

more EPA so you will want to adjust your dose to get enough DHA and will

automatically have more than enough EPA.

Consume approximately 20% of your total calories in fat, dont worry about

hitting this number exactly, it really is just a rough guideline.

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Using the Adonis Golden
Ratio Nutrition Software

Inputs

At the beginning of the process you will have to choose your units, imperial or

metric.

Height:
No explanation needed here, simply select your height from the drop down list of

heights. If your exact height is in between two selections on the menu then choose

the closest option that is lower than your actual height. For example if you know

youre 510.5 then you should choose 510 on the calculator.

Weight:
As you know your bodyweight can fluctuate throughout the day. I suggest taking

your weight in the morning right after you wake up. Each time you weigh yourself

do it at this same time of day. This is the best way to get an accurate measurement of

your weight that you can compare to your previous measurement. Only take your

weight once per week and do it on the same morning of the same day of the week.

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Waist:
This is your waist circumference. Refer to this instructional video on how to take

this measurement.

Do not pinch the measuring tape tighter than it should be and on the same note

dont leave it dangling loose either. The tape should be snug but not pinching in. It

is also important that you take this measurement while standing in good posture

with your abdomen in a neutral position. This means youre neither actively sucking

your abdomen in nor are you forcefully pushing it out.

Shoulders:
Shoulder circumference is meant to be taken around the widest part of your

shoulders while standing in good posture, chest out, shoulder back, head up. Watch

this instructional video to learn how to take the shoulder measurement correctly.

Outputs

Ideal Waist:
The first output is your ideal or golden waist circumference for your height. Most

men under 62 and over 56 should fit very closely with this ideal golden waist

calculation. Some taller men may find that when theyre in their best shape theyll

arrive at a slightly smaller waist than our calculator suggests, some shorter men

who are very muscular might end up slightly above our number but in general this

number holds for just about everyone.


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Ideal Shoulders:
The ideal or golden shoulder measurement is a calculation based off of your ideal

waist. This number is accurate for most men. Some very tall men might find

themselves to be slightly under this and short men might also find they could come

in above this number.

Ideal Weight Range:


The ideal weight range output approximates 98% of the population at their golden

numbers. This means that almost all men will fall within this ideal weight range

when they hit their golden numbers on waist and shoulders at an assumed bodyfat

of approximately 10%. Your genetic predisposition for being bigger, average, or

thinner will determine where you fall within this range.

Best Estimated Target Weight:


This output is simply the mid point of your ideal weight range. For many men they

will arrive very close to this number when theyre at their ideal Adonis Golden Ratio

body. Depending on the amount of bodyfat you are carrying when you get to your

ideal look you may be slightly heavier or lighter than this estimated target weight.

Keep in mind this is an estimate at the middle of your ideal range. Its very possible

that you arrive at your ideal look a full 12-14 pounds heavier OR lighter than this

number.

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Suggest Daily Calorie Intake:
Right now gaining muscle mass is your primary concern and the calculator will give

you the appropriate amount of calories for maximizing muscle growth without

gaining excess bodyfat. This number will change based on the measurements and

weight you enter into the calculator and you should be using it once per week to get

your daily and weekly calorie average.

Pick a specific time and day of the week to be your weigh in day. I suggest choosing

a morning where you take your measurements and bodyweight right after waking

up. This is the best way to keep your weekly measurements consistent and

comparable.

Maximum Possible Weekly Fat Loss:


This is your projected maximum possible weekly FAT loss that you can achieve

without losing lean body mass or affecting other body tissues. Since you are in

category 1 this will not give you a useful number as your goal is not fat loss at the

moment.

Possible Daily Water Weight Fluctuations:


This output will change based on how much bodyfat you are carrying. Simplest way

to think about this is the more fat you have the more water you have, and thus the

greater your daily water fluctuations will be. If you are already lean then youre

water fluctuation will be as low as it can possibly be. If on the other hand you have

some bodyfat to get rid of you will notice that as you get leaner your water

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fluctuations will likely shrink to a smaller range. This is all part of what to expect as

you tighten up and lean down your body.

Longest Suggested Fasting Period:


Intermittent fasting has become popular among physique athletes and many people

looking to strip off fat without doing complex dieting programs. A partner of mine

who helped me research the Adonis Golden Ratio system Brad Pilon has written one

of the most popular books on intermittent fasting called Eat Stop Eat. The reason

we have this output for you is because many of our best fat loss transformation

clients have incorporated Brads Eat Stop Eat style of fasting specifically to help

achieve their fat loss results.

This doesnt mean that you must be doing any form of fasting at all, and in fact I

dont recommend attempting a fast until youve read a qualified fasting program like

Eat Stop Eat so you know exactly how to do it effectively. With that said this output

is simply a guideline for the suggested length of time you COULD fast given your

current measurements should you choose to. As you may have guessed the more fat

you have to lose the longer the fast your body can handle. We know that some

people have experimented and used longer fasts of 48 and up to 72 hours with great

success during the initial stages of a big weight loss transformation. Towards the

end of a weight loss specific transformation when there is much less fat to lose these

longer fasts become impractical and the calculator will adjust this recommendation

as your inputs change. If you are going to use fasting as part of your weight loss

31
strategy the calculator will suggest how long your fasts can be without adversely

affecting your results. Finally if youre goal is primarily muscle building then you

likely will not want to fast at all.

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32
Adonis Golden Ratio Supplement Guide

Category 1 Primary Goal Muscle Gain

Based on your measurements your body is primed and ready for building serious muscle
mass and there are some specific supplements that will be essential to this process.

First thing you should know is that the dosing recommendations you will find printed on
a supplement label arent necessarily the best or most ideal for you. Based on your
measurement youve got a specific workout to follow and youll also have specific
supplements to take, but also specific dosing that will not appear on any label or bottle.

Ive already worked closely with Bluestar Nutraceuticals to put a lean mass building stack
together for you. These are products Ive either formulated directly or consulted with
Bluestar on formulation, and theyre what I take, so they are also what I am going to
recommend to you.

The stack I have built for you is as follows:

Creatine

Status Testosterone Booster

Extreme Rush Pre-workout drink mix

Protein - Bluestar Iso-Smooth

>>CLICK HERE TO SEE THE STACK<<


Note:

In this guide Im showing you what I would do in an ideal situation to maximize your
ability to gain muscle. This stack is not mandatory and you can certainly get great
results without it. This is my best recommendation for supplementing for muscle gain,
you can choose to do the whole stack, or pick and choose parts of it. In the rest of the
guide Ill explain the benefits of each supplement, you can then decide what you want to
do.
Creatine
Creatine is essential to the muscle building process and you cannot reach your true
potential without it. It has multiple effects on the muscle building process including, cell
volumization, selective protein synthesis, ATP regeneration. Ill explain each of these in
more detail now.

Cell volumization

Picture your muscles like a series of tightly packed water balloons. Each balloon has the
rubber of the balloon itself as well as the water inside the balloon. In this example the
rubber of the balloon can be thought of as the protein scaffolding of the muscle, and
the water inside the balloon would be the intercellular fluid that consists largely of water
with various proteins and nutrients in it. Just like a steak or piece of meat can dry out
and shrivel up so can your muscles. Creatine drives water into your muscle keeping it
hydrated and volumized. This is important because a fully hydrated and volumized
muscle is more anabolic and more powerful. A dehydrated muscle will not produce as
much force and cannot grow as fast. This should be evident if youve ever attempted to
workout in a dehydrated state, you will immediately feel weak and have very little
power. Immediately after taking creatine you should notice a cell volumizing effect that
leaves your muscles feel fuller, tighter and more powerful. This is also why you will likely
gain some weight almost immediately after taking creating.

Selective Protein Synthesis

There are many different proteins that make up your muscles and two of them are what
causes muscle contraction and strength. These two proteins are called Actin and
Myosin. Creatine selectively increases the synthesis of these two proteins. This is
another big reason why its so important to take creatine to maximize muscle growth
and strength gain.

ATP Regeneration

When youre lifting heavy weights and generating maximum force your body is using an
energy source called ATP (Adenosine Tri-Phosphate). Your muscles only store enough
free ATP for about 3-5 seconds of high intensity work then it runs out and needs to be
replenished. At this point it switches to use other energy sources. Creatine can increase
your storage of ATP which allows you to push heavier weights from set to set when you
would normally start to fatigue and have to decrease the weight. The advantage is more
total weight lifted, and therefore more muscle growth and strength gain.
Selective Uptake

The muscles you have most recently worked in the gym will selectively uptake more
creatine than any other muscle group. This means that your post workout creatine doses
will have a muscle targeting effect. Your other muscles will also take up creatine
however more of the creatine in your post workout doses will go to the muscles you just
trained. This targeting effect is why it makes sense to take two-three separate doses of
creatine during the day, one in the morning for the overall absorption throughout your
body, and a second dose within your pre-workout supplement, and a third dose post
workout for direct enhanced absorption from the muscles you just worked.

CREATINE DOSING:

3 doses per day

Dose 1 2.5 grams with your first meal


Dose 2 5 grams post workout (within 1 hour after workout)
Dose 3 2.5 grams with dinner/final meal of day

Testosterone Boosting
Testosterone is the single most important anabolic hormone and without it you could
not build muscle at all. Everyone has a specific amount of testosterone that their body
will produce naturally, and raising your natural level will allow for faster and greater
muscle gains, faster and greater strength gains, and faster recovery.

Testosterone does this by binding to the nucleus of your muscle cells signaling them to
grow faster and larger. The only thing holding back your muscles from growing to hulk
like proportions is the amount of testosterone you have. For example bodybuilders will
inject themselves with massive amounts of testosterone and this is how they build
cartoon size muscle. However there is a down side to taking this much testosterone, any
drugs that can produce such massive muscle mass also have massive side effects
including increased risk of heart attack and impotence - massive side effects which you
DO NOT want.

This is why I recommend taking a testosterone boosting supplement that naturally raises
your levels. This will promote faster muscle growth without risking the side effects of
using testosterone based drugs. Using a testosterone boosting supplement will also give
you a more natural look compared to the drug induced look of bodybuilders. Were
basically talking about the difference between being as big and muscular as you can be
naturally vs on drugs. Im sure youll agree that natural big is much better than drug
big. But with that said youll still need all the help you can get and a testosterone
boosting supplement is definitely an ace up your sleeve.

Youll notice that I recommend dosing most of your Testosterone booster at night. This is
because many test-boosters (and especially the ones I recommend) can have a profound
affect on your sleep.

Test boosters are know for improving the quality of your sleep leading to a better
hormonal balance, better recovery and less risk of suffering from symptoms of
overtraining.

STATUS TESTOSTERONE BOOSTER DOSING:

To establish a new testosterone level I recommended a graded dosing scheme to allow


your body to ramp up. I suggest the following three week ramp up to a full dose:

Week 1: 1 capsule post workout + 1 capsule before bed


Week 2: 1 capsules post workout + 2 capsules before bed
Week 3: 2 capsules post workout + 2 capsules before bed

On days you dont workout only take the before bed dose.

As of week 3 you will be at the recommended label dose. You can continue this dose for
the remainder of your workout program then follow a ramping down schedule to cycle
off.

4 Week Ramping down schedule:

Week 1: 1 capsule post workout + 3 capsule before bed


Week 2: 1 capsules post workout + 1 capsules before bed
Week 3: 1 capsules before bed
Week 4: Off

For extreme results:

4 capsules per day is the labeled recommended dose and many of our past clients have
had great success with this dose, however we know that some people have taken it a
step further by increasing the dose beyond this recommendation up to double the
labeled dose. If you want to test the highest dose we recommend you can continue the
ramp up as follows:

Week 4: 3 capsules post workout + 3 capsules before bed


Week 5: 4 capsules post workout + 4 capsules before bed

As of week 5 you will be double the recommended label dose. Hold her for the
remainder of your scheduled workout program then cycle off for 4 weeks.

8 capsules per day is the highest dose weve tested on ourselves and our clients. If you
want to see how far you can push your muscle gaining in a short period of time you may
want to test this dosing schedule, however its not mandatory.

If you choose this higher dose you will need to follow a longer ramping down schedule
to cycle off as follows:

5 Week Ramping down schedule:

Week 1: 3 capsules post workout + 3 capsule before bed


Week 2: 2 capsules post workout + 2 capsules before bed
Week 3: 1 capsule post workout + 1 capsule before bed
Week 4: 1 Capsule before bed
Week 5: Off

Pre-Workout
Your workout is the single most important activity of the day when it comes to muscle
building. Following the right diet and taking the right supplements isnt going to really
matter if you dont bother lifting weights. You must complete your workouts consistently
and with maximum intensity, focus, and effort if you expect to reach your full potential.

Step one is getting to the gym. Step two is doing the workout. Step three is hitting that
workout with 100% effort. Step three is where many guys fail. Just going through the
motions of your workout isnt going to cut it. A pre-workout supplement will give you
the right mix of nutrients to keep your mind and muscles primed for maximum intensity
and growth.

Nootropics Enhanced Mind-Muscle connection, Maximum energy and Intensity

Nootropics are a broad class of compounds that are psychoactive. This means they have
the power to affect your ability to focus, and thus they can also affect your ability to
generate strength and intensity.
They do this multiple ways from increasing blood flow to the brain and modifying certain
neurochemicals to give you what might feel like enhanced abilities.

For the purpose of a workout you want to be dialed in every time you step foot in the
gym and a blend of nootropics will do just that. This will translate into massively
productive workouts and being able to push harder on every set and every rep.

Think of it as the difference between working out half asleep or wide awake and totally
in the zone.

Each class of nootropic compound will have different effects; the ones selected here for
you will compliment each other for the most pronounced effect possible. The
combination of nootropics in this pre-workout blend will provide all of the following
benefits:

Directly stimulating an increase in power and force you can generate with each
repetition, this is a enhanced ability to contract the muscle

Stimulating increased blood flow to the brain for enhanced alertness and focus

Stimulation of dopamine for enhanced drive and intensity

Taken together this blend of ingredients is like a supercharger for your mind muscle
connection when youre working out. Its perfect within a pre-workout supplement
because you only need to take these before a workout.

Increased Strength Endurance

Youve likely herd of endurance, and strength, but you might not have heard of strength-
endurance. Strength endurance is the ability to maintain your maximum strength from
one set to the next, and from one exercise to the next for the entire length of your
workout no matter how long it is. In order to build maximum muscle mass you will be
doing lots of sets and reps within any given workout, but this is only useful if you can still
push heavy weights all the way through to your final sets of the day.

With any given workout we will all experience some fatigue and decrease in strength
from the start of the workout to the end, this is natural, but its not inevitable. You can
avoid this drop in strength with some strategic supplements that help delay muscle
fatigue and keep muscle energy high throughout the entire workout. This is
accomplished by adding ingredients that help prevent the build up of acid in the muscles
from set to set. You can basically prime the muscle to handle the high volume workouts
if you give it the right ingredients before you go to the gym. This is another reason why a
properly designed pre-workout formula can help you maximize the results you get from
every single set and rep of every workout.
Maximum Strength

Along with increased strength endurance you also want to hit your maximum strength
with each lift otherwise youre leaving some of you potential gains on the table. A good
pre-workout mix will also have creatine and targeted energy enhancing ingredients that
prime your muscles for the ability to push max weights. Youll not only have enough
strength endurance to give each set and rep your all, but every rep will also be the
heaviest weight you can lift. This combination of strength-endurance and max strength is
a major key to accelerated muscle gains.

Blood Flow Enhancement

The pump as its become known is the effect of your muscles swelling with blood
during a workout. The faster and fuller you get a pump the more you are forcing muscle
building nutrients into each muscle. Stimulating a chemical in your blood called Nitric
Oxide has long been believed to be the key to creating bigger and fuller muscle pumps,
and the old standard for this was the amino acid Arginine.

But that was then, and this is now.

Arginine is old news when it comes to nitric oxide stimulation. There are new more
effective ingredients for stimulating nitric oxide and developing fuller longer muscle
pumps and its what youll find in the new Extreme Rush pre-workout formula. This is
the most potent pre-workout formula currently available.

EXTREME RUSH PRE-WORKOUT DOSING:

This product is so potent that I suggest you simply following the dosing instructions on
the label and start with half a scoop which is one serving approx 45-60 mins before your
workout.

Once youve assessed your tolerance after approximately 10-14 days you can attempt to
go to one full scoop approx 45-60 minutes prior to your workout. This is the MAX dose I
recommend and I would not attempt to any higher.

For people who are extremely sensitive to stimulants:

If you know that youre highly sensitive to caffeine and other stimulants you may want to
start with a quarter scoop for the first week to assess your tolerance and work your way
up to a half scoop, then scoop and finally a full scoop. If you are highly sensitive you
may not need to ever use a full scoop. If you know youre highly sensitive to stimulants
use the following graded dosing schedule to assess tolerance:

Week 1: scoop Extreme Rush 45 mins before workout


Week 2: scoop Extreme Rush 45 mins before workout
Week 3: scoop Extreme Rush 45 mins before workout
Week 4: Full scoop Extreme Rush 45 mins before workout

*ONLY take your pre-workout supplement on the days you workout, do not add it in on
your non-workout days.

Protein

Protein is a staple for muscle growth. It provides the building blocks for your muscle
called amino acids. Complete protein sources such as animal proteins, whey, casein and
egg protein provide all of the amino acids your body needs to grow. Each protein source
however has a different mix of these specific amino acids. Some proteins provide more
of a certain amino acids than other protein sources, they also digest and enter your
blood stream at different rates. You could almost view different proteins and different
forms of time released amino acids.

Whey protein is a fast protein meaning your body can quickly digest and absorb it.
Casein protein is a slow protein meaning it will absorb slower giving you a steady
release of amino acids after you eat it.

The best protein for you to take would combine both fast and slow proteins so you get
an immediate protein boost while also getting a sustained dose of amino acids hours
after you eat.

The second important thing to consider with protein is the biological value of the
protein. Biological value is a measure of how much protein your body can assimilate and
use from the dietary sources youre eating. Egg protein is the standard used to set the
biological value as your body can easily digest, absorb and use almost all of the protein
in an egg. From there all other proteins are rated compared to egg. Whey and casein
have a very high biological value whereas vegetarian proteins such as soy have a much
lower biological value. This means that for every 50 grams of whey or casein or egg
protein you eat your body can actually absorb, digest and use almost all 50 grams.
However if you eat 50 grams of soy protein your body may only be able to actually use
60-70% of it.
Bluestar Iso-smooth uses a mix of fast and slow proteins as well as the 3 highest
biological value proteins, Whey, Milk and and Casein proteins. For the money you cannot
get a better protein source even from whole food.

ISO-SMOOTH PROTEIN DOSING:

Protein dosing is dependent on how much protein you can find from your regular food
sources. Assuming you can get approximately half your protein from food I suggest
adding a protein shake to your first meal post workout as well as your final meal of the
day.

You can take up to 50 grams of protein per shake. Add one shake to a meal at the end of
the day. You can add a second shake to a meal earlier in the day or take it separate of
any meal.

Important Note you are to make sure protein intake is sufficient on every day, not just
your workout days.

When your priority is overall muscle growth with a secondary interest in fat loss Ive
found that providing your protein in 1 or 2 large pulses seems to work best. Because of
this taking your protein shake with a protein meal may be the best dosing schedule for
guys who typically have problems gaining muscle mass. I like to divide these protein
pulses by as much as 8-10 hours whenever I can.

CLICK HERE TO SEE THE ADONIS LEAN MASS BUILDER STACK

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Adonis Golden Ratio Training Systems

Category 1

Primary Goal - Muscle


Gain

12 Week Periodized Program For:

Maximum Muscle Mass


Strength
Power
By John Barban
Week 1
Week 1 Day 1
Exercise Sets Reps Rest (secs) Notes

Squats 1 15 60

2 12 90

1 10 120

5 7 180

Bench Press 1 15 60

2 12 90

1 10 120

5 7 180

Week 1 Day 2
Exercise Sets Reps Rest (secs) Notes

Chin Ups 4 12 90

One Arm Dumbbell Row 4 12 90

Standing Lateral Raise 4 12 90

Front Raise plate 4 12 90

Standing Alternate Dumbbell Curl 4 8 120

Incline Dumbbell Curls 4 8 120

Incline Tricep Extension 4 8 120

Tate Press 4 8 120


Week 1
Week 1 Day 3
Exercise Sets Reps Rest (secs) Notes

Military Press 1 15 60

2 12 90

1 10 120

5 7 180

Flat Dumbbell Press 4 8 120

Stiff Leg Deadlift 2 8 90

2 6 90

5 5 180

Week 1 Day 4
Exercise Sets Reps Rest (secs) Notes

High Pull 4 12 90

Bent Lateral Raise 4 12 90

Wide Grip Pulldown 4 12 90

Low Pulley Row Wide Grip 4 12 90

Overhead Tricep Extension 4 8 120

Lying Tricep Extension 4 8 120

Barbell Curls 4 8 120

Hammer Curls 4 8 120


Week 1
Week 1 Day 5
Exercise Sets Reps Rest (secs) Notes

Squats 1 15 60

2 12 90

1 10 120

5 7 180

Incline Bench Press 1 15 60

2 12 90

1 10 120

5 7 180

Week 1 Final Notes__________________________


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Week 2
Week 2 Day 1
Exercise Sets Reps Rest (secs) Notes

Squats 1 15 60

2 12 90

1 10 120

5 7 180

Bench Press 1 15 60

2 12 90

1 10 120

5 7 180

Week 2 Day 2
Exercise Sets Reps Rest (secs) Notes

Chin Ups 4 12 90

One Arm Dumbbell Row 4 12 90

Standing Lateral Raise 4 12 90

Front Raise plate 4 12 90

Standing Alternate Dumbbell Curl 4 8 120

Incline Dumbbell Curls 4 8 120

Incline Tricep Extension 4 8 120

Tate Press 4 8 120


Week 2
Week 2 Day 3
Exercise Sets Reps Rest (secs) Notes

Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 8 120


Stiff Leg Deadlift 2 8 90
2 6 90

5 5 180

Week 2 Day 4
Exercise Sets Reps Rest (secs) Notes

High Pull 4 12 90

Bent Lateral Raise 4 12 90

Wide Grip Pulldown 4 12 90

Low Pulley Row Wide Grip 4 12 90

Overhead Tricep Extension 4 8 120

Lying Tricep Extension 4 8 120

Barbell Curls 4 8 120

Hammer Curls 4 8 120


Week 2
Week 2 Day 5
Exercise Sets Reps Rest (secs) Notes

Squats 1 15 60

2 12 90

1 10 120

5 7 180

Incline Bench Press 1 15 60

2 12 90

1 10 120

5 7 180

Week 2 Final Notes__________________________


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Week 3
Week 3 Day 1
Exercise Sets Reps Rest (secs) Notes

Squats 1 15 60

2 12 90

1 10 120

5 7 180

Bench Press 1 15 60

2 12 90

1 10 120

5 7 180

Week 3 Day 2
Exercise Sets Reps Rest (secs) Notes

Chin Ups 4 12 90

One Arm Dumbbell Row 4 12 90

Standing Lateral Raise 4 12 90

Front Raise plate 4 12 90

Standing Alternate Dumbbell Curl 4 8 120

Incline Dumbbell Curls 4 8 120

Incline Tricep Extension 4 8 120

Tate Press 4 8 120


Week 3
Week 3 Day 3
Exercise Sets Reps Rest (secs) Notes

Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 8 120


Stiff Leg Deadlift 2 8 90
2 6 90

5 5 180

Week 3 Day 4
Exercise Sets Reps Rest (secs) Notes

High Pull 4 12 90

Bent Lateral Raise 4 12 90

Wide Grip Pulldown 4 12 90

Low Pulley Row Wide Grip 4 12 90

Overhead Tricep Extension 4 8 120

Lying Tricep Extension 4 8 120

Barbell Curls 4 8 120

Hammer Curls 4 8 120


Week 3

Week 3 Day 5
Exercise Sets Reps Rest (secs) Notes

Squats 1 15 60

2 12 90

1 10 120

5 7 180

Incline Bench Press 1 15 60

2 12 90

1 10 120

5 7 180

Week 3 Final Notes__________________________


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Week 4
Week 4 Day 1
Exercise Sets Reps Rest (secs) Notes

Squats 1 15 60

2 12 90

1 10 120

5 7 180

Bench Press 1 15 60

2 12 90

1 10 120

5 7 180

Week 4 Day 2
Exercise Sets Reps Rest (secs) Notes

Chin Ups 4 12 90

One Arm Dumbbell Row 4 12 90

Standing Lateral Raise 4 12 90

Front Raise plate 4 12 90

Standing Alternate Dumbbell Curl 4 8 120

Incline Dumbbell Curls 4 8 120

Incline Tricep Extension 4 8 120

Tate Press 4 8 120


Week 4
Week 4 Day 3
Exercise Sets Reps Rest (secs) Notes

Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 8 120


Stiff Leg Deadlift 2 8 90
2 6 90

5 5 180

Week 4 Day 4
Exercise Sets Reps Rest (secs) Notes

High Pull 4 12 90

Bent Lateral Raise 4 12 90

Wide Grip Pulldown 4 12 90

Low Pulley Row Wide Grip 4 12 90

Overhead Tricep Extension 4 8 120

Lying Tricep Extension 4 8 120

Barbell Curls 4 8 120

Hammer Curls 4 8 120


Week 4
Week 4 Day 5
Exercise Sets Reps Rest (secs) Notes

Squats 1 15 60

2 12 90

1 10 120

5 7 180

Incline Bench Press 1 15 60

2 12 90

1 10 120

5 7 180

Week 4 Final Notes__________________________


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Week 5
Week 5 Day 1
Exercise Sets Reps Rest (secs) Notes

Squats 1 15 60

2 10 90

1 8 120

5 5 180

Bench Press 1 15 60

2 10 90

1 8 120

5 5 180

Week 5 Day 2
Exercise Sets Reps Rest (secs) Notes

Reverse Grip Pulldown 4 10 90

Low Pulley Row Wide Grip 4 10 90

Seated Lateral Raises 4 10 90

Bent Lateral Raise 4 10 90

Seated Dumbell Curls 4 10 90

Concentration Curls 4 10 90

Tricep Rope Pushdowns 4 10 90

Lying Tricep Extension 4 10 90


Week 5
Week 5 Day 3
Exercise Sets Reps Rest (secs) Notes

Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 10 120


Stiff Leg Deadlift 2 8 90
2 6 90

5 5 180

Week 5 Day 4
Exercise Sets Reps Rest (secs) Notes

Dumbbell Upright Row 4 10 90

One Arm Lateral Raises 4 10 90

One Arm Dumbbell Row 4 10 90

Chin Ups 4 10 90

Tate Press 4 10 90

Dips 4 10 90

Cable Curls 4 10 90

Reverse Curls 4 10 90
Week 5
Week 5 Day 5
Exercise Sets Reps Rest (secs) Notes

Squats 1 15 60

2 10 90

1 8 120

5 5 180

Incline Bench Press 1 15 60

2 10 90

1 8 120

5 5 180

Week 5 Final Notes__________________________


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Week 6
Week 6 Day 1
Exercise Sets Reps Rest (secs) Notes

Squats 1 15 60

2 10 90

1 8 120

5 5 180

Bench Press 1 15 60

2 10 90

1 8 120

5 5 180

Week 6 Day 2
Exercise Sets Reps Rest (secs) Notes

Reverse Grip Pulldown 4 10 90

Low Pulley Row Wide Grip 4 10 90

Seated Lateral Raises 4 10 90

Bent Lateral Raise 4 10 90

Seated Dumbell Curls 4 10 90

Concentration Curls 4 10 90

Tricep Rope Pushdowns 4 10 90

Lying Tricep Extension 4 10 90


Week 6
Week 6 Day 3
Exercise Sets Reps Rest (secs) Notes

Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 10 120


Stiff Leg Deadlift 2 8 90
2 6 90

5 5 180

Week 6 Day 4
Exercise Sets Reps Rest (secs) Notes

Dumbbell Upright Row 4 10 90

One Arm Lateral Raises 4 10 90

One Arm Dumbbell Row 4 10 90

Chin Ups 4 10 90

Tate Press 4 10 90

Dips 4 10 90

Cable Curls 4 10 90

Reverse Curls 4 10 90
Week 6
Week 6 Day 5
Exercise Sets Reps Rest (secs) Notes

Squats 1 15 60

2 10 90

1 8 120

5 5 180

Incline Bench Press 1 15 60

2 10 90

1 8 120

5 5 180

Week 6 Final Notes__________________________


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Week 7
Week 7 Day 1
Exercise Sets Reps Rest (secs) Notes

Squats 1 15 60

2 10 90

1 8 120

5 5 180

Bench Press 1 15 60

2 10 90

1 8 120

5 5 180

Week 7 Day 2
Exercise Sets Reps Rest (secs) Notes

Reverse Grip Pulldown 4 10 90

Low Pulley Row Wide Grip 4 10 90

Seated Lateral Raises 4 10 90

Bent Lateral Raise 4 10 90

Seated Dumbell Curls 4 10 90

Concentration Curls 4 10 90

Tricep Rope Pushdowns 4 10 90

Lying Tricep Extension 4 10 90


Week 7
Week 7 Day 3
Exercise Sets Reps Rest (secs) Notes

Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 10 120


Stiff Leg Deadlift 2 8 90
2 6 90

5 5 180

Week 7 Day 4
Exercise Sets Reps Rest (secs) Notes

Dumbbell Upright Row 4 10 90

One Arm Lateral Raises 4 10 90

One Arm Dumbbell Row 4 10 90

Chin Ups 4 10 90

Tate Press 4 10 90

Dips 4 10 90

Cable Curls 4 10 90

Reverse Curls 4 10 90
Week 7
Week 7 Day 5
Exercise Sets Reps Rest (secs) Notes

Squats 1 15 60

2 10 90

1 8 120

5 5 180

Incline Bench Press 1 15 60

2 10 90

1 8 120

5 5 180

Week 7 Final Notes__________________________


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Week 8
Week 8 Day 1
Exercise Sets Reps Rest (secs) Notes

Squats 1 15 60

2 10 90

1 8 120

5 5 180

Bench Press 1 15 60

2 10 90

1 8 120

5 5 180

Week 8 Day 2
Exercise Sets Reps Rest (secs) Notes

Reverse Grip Pulldown 4 10 90

Low Pulley Row Wide Grip 4 10 90

Seated Lateral Raises 4 10 90

Bent Lateral Raise 4 10 90

Seated Dumbell Curls 4 10 90

Concentration Curls 4 10 90

Triceps Rope Pushdowns 4 10 90

Lying Tricep Extension 4 10 90


Week 8
Week 8 Day 3
Exercise Sets Reps Rest (secs) Notes

Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 10 120


Stiff Leg Deadlift 2 8 90
2 6 90

5 5 180

Week 8 Day 4
Exercise Sets Reps Rest (secs) Notes

Dumbbell Upright Row 4 10 90

One Arm Lateral Raises 4 10 90

One Arm Dumbbell Row 4 10 90

Chin Ups 4 10 90

Tate Press 4 10 90

Dips 4 10 90

Cable Curls 4 10 90

Reverse Curls 4 10 90
Week 8
Week 8 Day 5
Exercise Sets Reps Rest (secs) Notes

Squats 1 15 60

2 10 90

1 8 120

5 5 180

Incline Bench Press 1 15 60

2 10 90

1 8 120

5 5 180

Week 8 Final Notes__________________________


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Week 9
Week 9 Day 1
Exercise Sets Reps Rest (secs) Notes

Squats 1 12 60

2 8 90

1 6 120

5 3 180

Bench Press 1 12 60

2 8 90

1 6 120

5 3 180

Week 9 Day 2
Exercise Sets Reps Rest (secs) Notes

One Arm Dumbbell Row 4 8 120

Chin Ups 4 8 120

Bent Lateral Raise 4 12 90

Front Raise plate 4 12 90

Barbell Curls 4 12 90

Standing Dumbbell Curls 4 12 90

Lying Tricep Extension 4 12 90

Tricep Rope Pushdowns 4 12 90


Week 9
Week 9 Day 3
Exercise Sets Reps Rest (secs) Notes

Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 12 120


Stiff Leg Deadlift 2 8 90
2 6 90

5 3 180

Week 9 Day 4
Exercise Sets Reps Rest (secs) Notes

Dumbbell Upright Row 4 10 90

One Arm Lateral Raises 4 10 90

Wide Grip Pull down 4 8 120

Low Pulley Row Wide Grip 4 8 120

Tate Press 4 12 90

Lying Tricep Extension 4 12 90

Hammer Curls 4 12 90

Incline Dumbbell Curls 4 12 90


Week 9
Week 9 Day 5
Exercise Sets Reps Rest (secs) Notes

Squats 1 12 60

2 8 90

1 6 120

5 3 180

Incline Bench Press 1 12 60

2 8 90

1 6 120

5 3 180

Week 9 Final Notes__________________________


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Week 10
Week 10 Day 1
Exercise Sets Reps Rest (secs) Notes

Squats 1 12 60

2 8 90

1 6 120

5 3 180

Bench Press 1 12 60

2 8 90

1 6 120

5 3 180

Week 10 Day 2
Exercise Sets Reps Rest (secs) Notes

One Arm Dumbbell Row 4 8 120

Chin Ups 4 8 120

Bent Lateral Raise 4 10 90

Front Raise plate 4 10 90

Barbell Curls 4 12 90

Standing Dumbbell Curls 4 12 90

Lying Tricep Extension 4 12 90

Tricep Rope Pushdowns 4 12 90


Week 10
Week 10 Day 3
Exercise Sets Reps Rest (secs) Notes

Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 12 120


Stiff Leg Deadlift 2 8 90
2 6 90

5 3 180

Week 10 Day 4
Exercise Sets Reps Rest (secs) Notes

Dumbbell Upright Row 4 10 90

One Arm Lateral Raises 4 10 90

Wide Grip Pulldown 4 8 120

Low Pulley Row Wide Grip 4 8 120

Tate Press 4 12 90

Lying Tricep Extension 4 12 90

Hammer Curls 4 12 90

Incline Dumbbell Curls 4 12 90


Week 10
Week 10 Day 5
Exercise Sets Reps Rest (secs) Notes

Squats 1 12 60

2 8 90

1 6 120

5 3 180

Incline Bench Press 1 12 60

2 8 90

1 6 120

5 3 180

Week 10 Final Notes_________________________


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Week 11
Week 11 Day 1
Exercise Sets Reps Rest (secs) Notes

Squats 1 12 60

2 8 90

1 6 120

5 3 180

Bench Press 1 12 60

2 8 90

1 6 120

5 3 180

Week 11 Day 2
Exercise Sets Reps Rest (secs) Notes

One Arm Dumbbell Row 4 8 120

Chin Ups 4 8 120

Bent Lateral Raise 4 12 90

Front Raise plate 4 12 90

Barbell Curls 4 12 90

Standing Dumbbell Curls 4 12 90

Lying Tricep Extension 4 12 90

Tricep Rope Pushdowns 4 12 90


Week 11
Week 11 Day 3
Exercise Sets Reps Rest (secs) Notes

Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 12 120


Stiff Leg Deadlift 2 8 90
2 6 90

5 3 180

Week 11 Day 4
Exercise Sets Reps Rest (secs) Notes

Dumbbell Upright Row 4 10 90

One Arm Lateral Raises 4 10 90

Wide Grip Pulldown 4 8 120

Low Pulley Row Wide Grip 4 8 120

Tate Press 4 12 90

Lying Tricep Extension 4 12 90

Hammer Curls 4 12 90

Incline Dumbbell Curls 4 12 90


Week 11
Week 11 Day 5
Exercise Sets Reps Rest (secs) Notes

Squats 1 12 60

2 8 90

1 6 120

5 3 180

Incline Bench Press 1 12 60

2 8 90

1 6 120

5 3 180

Week 11 Final Notes_________________________


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Week 12
Week 12 Day 1
Exercise Sets Reps Rest (secs) Notes

Squats 1 12 60

2 8 90

1 6 120

5 3 180

Bench Press 1 12 60

2 8 90

1 6 120

5 3 180

Week 12 Day 2
Exercise Sets Reps Rest (secs) Notes

One Arm Dumbbell Row 4 12 90

Chin Ups 4 12 90

Bent Lateral Raise 4 12 90

Front Raise plate 4 12 90

Barbell Curls 4 12 90

Standing Dumbbell Curls 4 12 90

Lying Tricep Extension 4 12 90

Tricep Rope Pushdowns 4 12 90


Week 12
Week 12 Day 3
Exercise Sets Reps Rest (secs) Notes

Military Press 1 15 60
2 12 90
1 10 120
5 7 180

Flat Dumbbell Press 4 12 120


Stiff Leg Dead lift 2 8 90
2 6 90

5 3 180

Week 12 Day 4
Exercise Sets Reps Rest (secs) Notes

Dumbbell Upright Row 4 10 90

One Arm Lateral Raises 4 10 90

Wide Grip Pulldown 4 8 120

Low Pulley Row Wide Grip 4 8 120

Tate Press 4 12 90

Lying Tricep Extension 4 12 90

Hammer Curls 4 12 90

Incline Dumbbell Curls 4 12 90


Week 12
Week 12 Day 5
Exercise Sets Reps Rest (secs) Notes

Squats 1 12 60

2 8 90

1 6 120

5 3 180

Incline Bench Press 1 12 60

2 8 90

1 6 120

5 3 180

Week 12 Final Notes_________________________


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