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The Essential Guide to Building Muscle-Slicer

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The Essential Guide to
Building Muscle by Phil Davies
Sporting Excellence Ltd | 2009 | ISBN: N/A | 62 pages | PDF | 1,4 MB

INTRODUCTION 4
Paralysis By Analysis 4
What’s With All The Numbers In [Brackets]? 5
3 Steps To
Success 6
STEP 1 – WHAT’S YOUR GOAL? 7
Be SMART 7
Reasons 9
STEP 2 – CREATE
YOUR MUSCLE BUILDING EATING PLAN 10
The First Rule of Weight Loss 10
Your Metabolic Rate 10
How To Gain
Weight 11
The Balance of Good Health 13
Gaining Muscle & Losing Fat 14
How Many Calories 15
Measuring Progress & Making Adjustments 16
6 Simple Rules for An Effective Nutrition Plan 16
Sample Meal
Plans 30
Supplements 31
STEP 3 – CREATE YOUR MUSCLE BUILDING EXERCISE PLAN 36
Resistance Training
36
Resistance Training Guidelines 37
Summary of Guidelines 42
Sample Plans 43
Recovery Weeks 46
Cardiovascular Exercise 47
Aerobic Vs Interval Training 47
Cardiovascular Training Guidelines 48
SUMMARY 51
REFERENCES FOR STEP 2 52
REFERENCES FOR STEP 3 60

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