7 weeks to 10 pounds of muscle : the complete day-by-day program to pack on lean, healthy muscle mass

Table of Contents......Page 4 Foreword......Page 6 PART I: OVERVIEW......Page 7 Introduction......Page 8 About the Book......Page 11 Why We Love Muscle......Page 12 Our Approach......Page 16 Frequently Asked Questions......Page 22 PART II: WORKOUT PROGRAMS......Page 25 Before You Begin......Page 26 7 Weeks to 10 Pounds of Muscle Program......Page 27 Prep Program......Page 29 Intermediate Program......Page 31 Advanced Program......Page 33 Reflections on the Programs......Page 35 PART III: NUTRITION PROGRAM......Page 39 Eat More, Gain More......Page 40 Eating to Grow Muscle......Page 41 Basic Nutrition Principles......Page 43 The Science behind It All......Page 45 The 7-Week Muscle-Building Nutrition Plan......Page 47 PART IV: THE KITCHEN......Page 51 What to Eat......Page 52 Sample 3-Day Muscle-Building Meal Plan......Page 54 Cook Your Way to Big Muscles......Page 55 PART V: EXERCISES......Page 63 Lifting Basics......Page 64 Exercises......Page 65 Next Steps......Page 96 APPENDIX......Page 97 Warming Up & Stretching......Page 98 Index......Page 105 Photo Credits......Page 110 Acknowledgments......Page 111 About the Authors......Page 112 BUILD MASSIVE MUSCLES Follow the day-by-day plan in this book and you will finally achieve the body youve always wanted. Packed with clear charts and helpful photos, this book has everything you need to bulk up: Easy-to-follow workouts Step-by-step lifting instructions Meal plan for maximum muscle growth The 7 Weeks to 10 Pounds of Muscle program takes less than 2 hours per week and requires just three simple ingredients: a can-do spirit, a carefully crafted exercise routine and a solid nutritional regimen. Offering field-tested programs and delicious muscle-building recipes, 7 Weeks to 10 Pounds of Muscle shows how quickly you can get strong and sculpted. Offers daily training plans for a workout regimen that promises ten pounds of muscle gain in seven weeks, in a work that features step-by-step lifting instructions and a meal plan for maximum muscle growth