Increase Lean Muscle Mass
Increase Lean Muscle Mass
For more information and answers to frequently
asked questions, and to connect with others
using iSatori supplements and following the
“BIO-GRO™ HYPER-GROWTH
LEAN MASS TRAINING PLAN”
Call Toll Free: 1-866-688-7679
(Mon – Fri, 8:00 a.m. to 5:00 p.m.),
or email us at info@isatori.com, or visit us at:
Facebook.com/iSatoriTech
Instagram.com/iSatori_Inc
YouTube.com/iSatoriTech
TAKE THE HYPER GROWTH
CHALLENGE NOW!
Visit iSatori.com/HGChallenge to find out
how you can submit your before and after
photos and numbers for a chance to WIN!
HYPER-GROWTH
LEAN MASS
TRAINING PLAN
NOTICE: The information provided in this book is for informational
purposes only and is not intended as a substitute for advice from your
physician or other healthcare professional. You should not use the information in this book for diagnoses or treatment of any health problem or for
prescription of any medication or other treatment. You should consult with
a health-care professional before starting any diet/nutrition, exercise, or
supplementation program, before taking any medication, or if you have or
suspect you might have a health problem. This plan is intended for healthy
persons over the age of 18.
© 2014 iSatori, Inc. Photos by Brett Seeley Photography. Special thanks to Joel Griffin,
Michael Alexander, Tony DiTirro and Armbrust Pro Gym.
BY DAVID SANDLER,
These statements have not been evaluated by the Food and Drug Administration. These products
are not intended to diagnose, treat, cure, or prevent any disease.
Transform Your Body... Fast
MS, CSCS*D, RSCC*D, HFD, HFI, FNSCA, FISSN;
iSatori Director of Science & Education
Transform Your Body... Fast
BEFORE AFTER
BEFORE
BEFORE
AFTER
AFTER
Don’t take our word for it…
mmezzacappa_21
wleahy13
BEFORE
Everyone is talking about Bio-Gro™, the game-changing product that has created an entirely
new muscular performance category, called Bio-Active Peptides.
deweywhitworth
One small scoop of this flavorless powder helps maximize the body’s ability to synthesize
more protein—to help you speed recovery, gain strength, and develop new lean muscle faster.‡
The ultra-concentrated BioPro Bio Active Peptides found only in Bio-Gro work best when taken
daily and should be the base of any serious trainer’s program. Bio-Gro is the true catalyst to
help drive lean muscle growth.
AFTER
That's why so many experts refer to Bio-Gro as “fertilizer for your muscles” and why so
many athletes are calling it “#Gainzinabottle”
mkrough3rd
BEFORE
AFTER
BEFORE
AFTER
BEFORE AFTER
How to take
Bio-Gro:
TAKE ALONE
Are You Next?
Tell Us
How You Gro…
wes_kimble_fitness
@sarkisisatori
PRE-WORKOUT
WITH AMINOS
POST WORKOUT
WITH PROTEIN
Visit iSatori.com/HGChallenge and take the 8-Week Hyper Growth Challenge
Download the Plan • Train Hard • Show Your Results
To Read Rave Reviews on Bio-Gro or to view
the 500-Person Field Study Results, Visit
iSatori.com
Individual results will vary. Always consult a physician prior to starting any diet or exercise program. © 2014 iSatori, Inc. ∆ These statements have not been evaluated by the FDA.
This product is not intended to diagnose,treat, cure, or prevent any disease. ‡For scientific references and clinical study results, visit iSatori.com/BioGro.
BULK UP,
TRIM DOWN,
BE STRONG,
LOOK GOOD.
YOUR TICKET TO A LEANER, MORE
MUSCLED YOU IS ONLY 8 WEEKS AWAY!
You know you want to build bigger muscles and get
tighter lines, so we have created the perfect program
to help you do it. Your transformation awaits. All you
have to do is focus in and be willing to bust your butt
for the next 8 weeks, and you will see the results of
your hard work.
Let's face it, life is about looking good and feeling
great. Part of your everyday challenge to achieve this
is finding that balance between food, working out, and
life in general. This program is designed to maximize
each and every day by giving you fuel to push through
intense workouts, improve your recovery, and help you
lean out while you build harder, stronger muscles.
I'm here to guide you with expert, scientifically
advanced nutrition, training, and mental toughness
principles that will produce dense, strong muscles
and a tighter, leaner, and stronger body. I guarantee
this will be the greatest transformation of your life if
you stick to the diet and training program and give it
everything you’ve got and then some.
There’s no catch. You just need to add a hard-work
ethic in and out of the gym and Bio-Gro™ Bio-Active
Peptides to your routine, and the results will begin to
happen. Whether you are trying to get lean for a
competition or just look good with your shirt off, the
Bio-Gro Hyper Growth program will help you achieve
more than you ever imagined.
3
4
SECRETS
TO
10 Tips for Better Weight-Training Results
SUCCESSFUL
1
ALWAYS USE FULL RANGE OF MOTION Unless you are trying to specifically isolate a single
muscle movement, a full range of motion is the key to maximum muscular contraction and results.
2
CHEAT REPS ARE GOOD. Only use cheat reps at the end of your set to blast out another rep
or two.
3
VOLUME IS KING. Without it, you are merely a pawn on the large chess board of size
wondering what move to make next. Lift big reps, for big results.
4
RESPECT THE NEED FOR REST. But don’t just hang out. Training is about getting stuff
done, not about getting caught up on the social scene.
5
WEIGHTS BEFORE CARDIO. You can’t get back a lost workout where you had a chance to
build solid muscle. You can always cut a few extra calories to help you lean out. Make sure
your weight training comes before cardio, so you put maximum effort in.
6
SQUEEZE AT THE CONTRACTED PORTION OF EVERY LIFT. While it sounds a little over the top,
the more in tune you get with your muscles, the more you will know what works and doesn’t.
7
LOOK IN THE MIRROR. Go ahead, be vain—it is why you are embarking on this journey.
Don’t be afraid to flex or pinch—it’ll keep you on track if you find yourself slipping…
8
WHEN IN DOUBT, DO ANOTHER SET OR REP. More is better more often than not.
9
DON’T TRAIN SORE MUSCLES. While soreness does not indicate success, it could indicate
much-needed recovery.
10
TRAIN YOUR WEAK AREAS FIRST. Your _______ (fill in the blank) is weak because you
likely are not pushing yourself hard enough. Even if it seems counterintuitive, train it first,
and it will get better.
TRAINING
“Prepare to challenge your body like never before.”
E
asy is not part of the vocabulary of those who take training seriously. Fast is not part of
the work ethic of those who have built solid muscle. But with iSatori’s Bio-Gro Hyper Growth
LEAN MASS Training Plan, you now have the ultimate edge to show yourself and others that you can
change... and change fast. I have developed a plan that will literally guide you and challenge you
daily over the next eight weeks to become the best you can be. The secret to success lies within you.
There are no magic short-cuts, only desire and drive can help you see the results. You will have to
dig deep using every ounce of energy to carve out your shape and define your body. It's up to you to
decide right now to take a stand and make one of the biggest changes of your life. Follow this
program to a T for eight short weeks, and at the end, you'll find a different person—a person who
looks, feels, and acts like a champion.
But there is one secret I will share…
If you are not targeting your weak areas and hitting your muscles at every angle, you are robbing
yourself of the much-needed shape and fullness your muscles are aching for. In my program, there
are always three things you must remember: train every muscle, train every rep through its full range
of motion, and keep an even pace with your reps and rest between sets. There, the secret is out.
Now let’s get to it!
5
Visit our YouTube channel at
youtube.com/iSatoriTech
for complete, step-by-step instructional
videos from David Sandler and iSatori experts.
6
SECRETS
TO
SUCCESSFUL
FAT LOSS
10 Tips to Eating for a Lean, Muscular Physique
1
DON’T FAST FOR ANY LONGER THAN YOU NEED. Sleeping is an exception, but
otherwise, you want to constantly fuel your body.
2
KEEP YOUR MACRONUTRIENT RATIO THE SAME. Reduce the total amount of food
and calories you consume. Rather than restrict carbs or other fuels, reduce your
entire caloric intake, keeping your macronutrient ratio the same.
3
NO EATING AFTER 8:00 p.m. unless you work a night shift or are throwing down
some additional amino acids or protein. Of course, junk food is out late at night.
Enough said.
4
PLAN A CHEAT MEAL, NOT A “HIBERNATION LAST SUPPER.” Having a few extra carb
or fat calories here and there is good; just don’t overdo it.
5
EAT PROTEIN, CARBS, AND FATS AT EVERY MEAL OR SNACK. Try to build in small
meals or snacks that have all three macronutrients (carbohydrates, proteins, and
fats). Sure you can have more protein, but just make sure all three are there.
6
ADD LOW-FAT/CARB OR CALORIE-FREE CONDIMENTS TO FLAVOR THINGS UP. Food
doesn’t have to be boring as there are plenty of good ways to add variety to that
same boring piece of chicken.
7
DON’T GET HUNG UP ON A SETBACK. Bad days happen. If you have been following
things well, don’t worry if you look a little flat one day—you will tighten up the next.
8
FUEL YOUR WORKOUTS. Both a pre- and post-workout drink that includes Bio-Gro
and Amino-Amp™ is a smart strategy to maximize muscle development and
minimize recovery. Don’t miss this critical window of opportunity to improve your
chances of success.
9
REMOVE JUNK FOOD. Remove this from your cabinets or put a sign up to discourage
you from overindulging. If it is not there, you can’t eat it. And when you are super
hungry, grab another piece of fruit or vegetable instead.
10
LEARN TO HATE FOOD. Ok, not really, but the less you become obsessed with your
favorite snacks, the better off you will be. While the thought of not eating your
favorite ice cream may be hard to handle, it's just holding you back from the
ultimate transformation.
“It may not be easy... but it will be worth it!”
D
ieting is tough, but to see your rock-solid muscles take shape, you have to make
sacrifices. When you feel like it isn't worth it, look in the mirror and see how much
you have changed so far. Imagine what you could look like if you keep going. You can
do this. It is in you. You have to unleash your power within and your transformation will
take care of itself. The secret to your success with this program is to determine who you
are and how your body responds, then select the right course of action and put it into
play. Obvious tips such as not eating late at night, not having too much junk food, and
watching overall caloric intake should go without saying. But, keeping your carbs up,
not worrying about sodium intake, and having a few cheat snacks here and there are
all part of a successful plan.
Remember, we want your body to react positively to you, not revolt against you. So the
diet recommendations within this program are designed to help you define your body,
but also learn what works best for you. The secret lies within your body and now is the
time to set it free.
7
8
THE “EXTRAS”
THEY WON’T
TELL YOU
Bio-Gro™ Hyper Growth LEAN MASS Training Plan
Wouldn’t it be great if all you had to do was train and diet,
and watch everything fall perfectly into place? Yeah,
right! Not gonna happen. Rather, you need to invest in
your transformation as you would invest in anything
important in life. A common obstacle people have when
trying to gain muscle while also losing fat is the way their
bodies respond. Some people will respond very quickly to
changes in diet and training, while others may take a few
extra weeks. Measure your improvements on a weekly
basis rather than daily. If you look in the mirror and things
don't look right, don't worry—your body will fluctuate
from day to day but will keep progressing when you
continue to commit to the end result.
From the training side, you need to target muscles like you
mean it. Train each muscle with focus and purpose, so it
responds by getting bigger, thicker, and harder. You do
this by implementing our volume-oriented approach that
also pushes the envelope by challenging your muscles at
every possible angle. This way, you leave no stone
unturned by making sure all your muscle fibers are
punished by the end of the week.
Another big thing to remember is “Don’t Let Up.” This
program will punish you. If performed at max intensity, it
will bring you to your knees. But you will get reprieve. At
the end of the eight weeks, you will have a new physique,
likely the best you have ever had. It will turn your friends
and family members’ heads and give you a completely
elevated sense of pride. Only the strong survive, and while
that may sound cliché, its truth has never been revealed
like it will be when you finish with this program. As my
mantra continues to say: “You can’t be soaring with the
eagles if you are running with the chickens.” Suck it up,
dial it in, and push your limits and let’s make the gainz
you’ve always wanted and deserve!
9
Start Date:
Start Weight (lbs):
Start Bodyfat %:
Total Lean Mass:
Start Chest (in):
Start Waist (in):
Start Upper Arm (in):
Start Thigh (in):
Start Calf (in):
Completion Date:
Ending Weight (lbs):
Ending Bodyfat %:
Total Fat Lost/Muscle Gained:
Ending Chest (in):
Ending Waist (in):
Ending Upper Arm (in):
Ending Thigh (in):
Ending Calf (in):
SUN
MON
TUE
WED
THU
FRI
SAT
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Heavy Push Routine Light Pull Routine
Heavy Legs Routine Light Push Routine
Heavy Pull Routine
Light Squat Routine Cardio or Day Off
Workout #1
Workout #2
Workout #3
Workout #4
Workout #5
Workout #6
Workout #7
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Heavy Push Routine Light Pull Routine
Heavy Legs Routine Light Push Routine
Heavy Pull Routine
Light Squat Routine Cardio or Day Off
Workout #8
Workout #9
Workout #10
Workout #11
Workout #12
Workout #13
Workout #14
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Heavy Push Routine Light Pull Routine
Heavy Legs Routine Light Push Routine
Heavy Pull Routine
Light Squat Routine Cardio or Day Off
Workout #15
Workout #16
Workout #17
Workout #18
Workout #19
Workout #20
Workout #21
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Heavy Push Routine Light Pull Routine
Heavy Legs Routine Light Push Routine
Heavy Pull Routine
Light Squat Routine Cardio or Day Off
Workout #22
Workout #23
Workout #24
Workout #25
Workout #26
Workout #27
Workout #28
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Heavy Push Routine Light Pull Routine
Heavy Legs Routine Light Push Routine
Heavy Pull Routine
Light Squat Routine Cardio or Day Off
Workout #29
Workout #30
Workout #31
Workout #32
Workout #33
Workout #34
Workout #35
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Heavy Push Routine Light Pull Routine
Heavy Legs Routine Light Push Routine
Heavy Pull Routine
Light Squat Routine Cardio or Day Off
Workout #36
Workout #37
Workout #38
Workout #39
Workout #40
Workout #41
Workout #42
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Heavy Push Routine Light Pull Routine
Heavy Legs Routine Light Push Routine
Heavy Pull Routine
Light Squat Routine Cardio or Day Off
Workout #43
Workout #44
Workout #45
Workout #46
Workout #47
Workout #48
Workout #49
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Heavy Push Routine Light Pull Routine
Heavy Legs Routine Light Push Routine
Heavy Pull Routine
Light Squat Routine Cardio or Day Off
Workout #50
Workout #52
Workout #54
Workout #55
Workout #51
Workout #53
Workout #56
TAKE THE HYPER GROWTH CHALLENGE NOW!
Visit iSatori.com/HGChallenge to find out how you can submit your before and after
photos and competitor statistics for a chance to WIN $500 worth of iSatori supplements;
a $200 voucher; some sweet iSatori SWAG, and more... Plus, be featured on the iSatori
website, in social media, and possibly even in an iSatori nationwide advertising campaign!
10
Bio-Gro™ Hyper Growth LEAN MASS Training Plan Weeks 1-4
The final rep of each set should be a struggle to complete and even require a spot. If the final rep is easy, increase the weight on the subsequent set but do NOT do more reps per set than what is suggested in the plan.
WEEK
1
Exercise
1
2
3
4
5
6
7
8
9
10
Workout #1
Workout #2
Workout #3
Workout #4
Workout #5
Workout #6
Workout #7
Heavy Push Routine
Light Pull Routine
Heavy Legs Routine
Light Push Routine
Heavy Pull Routine
Light Legs Routine
Day Off
Barbell Flat Bench Press 4 sets x 6 reps, rest 180-240 secs
Incline Dumbbell Bench Press 3-4 x 8, rest 180-240
Seated Pec Flye 4 x 8, rest 120-150
Barbell Shoulder Press 4 x 6, rest 150-180
Weighted Dips 4 x 8, rest 150-180
Dumbbell Front Raise 4 x 8, rest 120-150
Dumbbell Lateral Raise 4 x 8, rest 120-150
Skull Crushers 4 x 8, rest 120-150
Triceps Pushdown 4 x 8, rest 120-150
Low Slow Cardio, 30 mins
Wide-Grip Lat Pulldown 4 x 12, rest 75-90
Palms-In Pulldown 4 x 12, rest 60-75
Dumbbell Single-Arm Row 4 x 12, rest 60-75
Straight Arm Pulldown 4 x 12, rest 75-90
Upright Row 4 x 12, rest 60-75
Dumbbell Shrug 4 x 12, rest 60-75
Rear Delt Flye 4 x 12, rest 75-90
Straight-Bar Arm Curl 4 x 12, rest 75-90
Biceps Preacher Curl 4 x 12, rest 75-90
Seated Alternating Dumbbell Curl 4 x 12, rest 60-75
HIT Cardio, 20 mins
Barbell Squat 4 x 6, rest 180-240
Hack Squat 3 – 4 x 6, rest 180-240
Leg Press 3 – 4 x 8, rest 150-180
Straight Leg Deadlift 4 x 8, rest 150-180
Leg Extension 4 x 8, rest 120-150
Leg Curl 4 x 8, rest 120-150
Standing Heel Raise 4 x 8, rest 120-150
Seated Heel Raise 4 x 8, rest 120-150
Decline Weighted Sit-Up 4 x 10, rest 120-150
Hanging Leg Raise 4 x 10, rest 120
Low Slow Cardio, 30 mins
Dumbbell Flat Bench Press 4 x 12, rest 120
Incline Barbell Bench Press 4 x 12, rest 75-90
Dumbbell Incline Flye 4 x 12, rest 60-75
Cable Crossover 4 x 12, rest 60-75
Dumbbell Military Press 4 x 12, rest 75-90
Cable Lateral Raise 4 x 12, rest 60-75
Cable Front Raise 4 x 12, rest 60-75
Skull Crusher 4 x 12, rest 75-90,
Triceps Rope Pushdown 4 x 12, rest 60-75
HIT Cardio, 20 mins
Seated Cable Wide High Row 4 x 6, rest 180-240
Chin Up Palms Facing In 4 x 6, rest 180-240
Lat Pulldown 3 – 4 x 6, rest 120-150
Seated Cable Low Row 3 – 4 x 8, rest 120-150
Dumbbell Shrugs 4 x 8, rest 120-150
Rear Delt Flye 4 x 8, rest 120-150
Biceps Barbell Curl 4 x 10, rest 120-150
Single Arm Biceps Preacher Curl 4 x 10, rest 120-150
Single Arm Standing Cable Curl, 4 x 10, rest 120-150
Low Slow Cardio, 30 mins
Barbell Squat 4 x 12, rest 75-90
(rest)
Step Ups w/ Dumbbell 4 x 12, rest 60-75
Smith Machine Lunge 4 x 12, rest 60-75
Leg Press 4 x 12, rest 75-90
Leg Extension 4 x 12, rest 60-75
Leg Curl 4 x 12, rest 60-75
Single Leg Standing Leg Curl 4 x 12, rest 60-75
Standing Heel Raise 4 x 12, rest 75-90
Rope Ab Crunch 4 x 12, rest 60-75
Decline Sit Up 4 x 12, rest 60-75
HIT Cardio*, 20 mins * If too fatigued, do cardio on off day
WEEK
2
UP YOUR STRENGTH AND INTENSITY. TRY TO INCREASE 5 TO 10LBS ON EVERY EXERCISE YOU PERFORM THIS WEEK. WARNING: YOU MAY FATIGUE A LITTLE FASTER.
Exercise
1
2
3
4
5
6
7
8
9
10
Workout #8
Workout #9
Workout #10
Workout #11
Workout #12
Workout #13
Workout #14
Heavy Push Routine
Light Pull Routine
Heavy Legs Routine
Light Push Routine
Heavy Pull Routine
Light Legs Routine
Day Off
Barbell Flat Bench Press 4 x 6, rest 180-240
Incline Dumbbell Bench Press 3-4 x 8, rest 180-240
Seated Pec Flye 4 x 8, rest 120-150
Barbell Shoulder Press 4 x 6, rest 150-180
Weighted Dips 4 x 8, rest 150-180
Dumbbell Front Raise 4 x 8, rest 120-150
Dumbbell Lateral Raise 4 x 8, rest 120-150
Skull Crushers 4 x 8, rest 120-150
Triceps Pushdown 4 x 8, rest 120-150
Low Slow Cardio, 30 mins
Wide-Grip Lat Pulldown 4 x 12, rest 75-90
Palms-In Pulldown 4 x 12, rest 60-75
Dumbbell Single-Arm Row 4 x 12, rest 60-75
Straight Arm Pulldown 4 x 12, rest 75-90
Upright Row 4 x 12, rest 60-75
Dumbbell Shrug 4 x 12, rest 60-75
Rear Delt Flye 4 x 12, rest 75-90
Straight-Bar Arm Curl 4 x 12, rest 75-90
Biceps Preacher Curl 4 x 12, rest 75-90
Seated Alternating Dumbbell Curl 4 x 12, rest 60-75
HIT Cardio, 20 mins
Barbell Squat 4 x 6, rest 180-240
Hack Squat 3 – 4 x 6, rest 180-240
Leg Press 3 – 4 x 8, rest 150-180
Straight Leg Deadlift 4 x 8, rest 150-180
Leg Extension 4 x 8, rest 120-150
Leg Curl 4 x 8, rest 120-150
Standing Heel Raise 4 x 8, rest 120-150
Seated Heel Raise 4 x 8, rest 120-150
Decline Weighted Sit-Up 4 x 10, rest 120-150
Hanging Leg Raise 4 x 10, rest 120
Low Slow Cardio, 30 mins
Dumbbell Flat Bench Press 4 x 12, rest 120
Incline Barbell Bench Press 4 x 12, rest 75-90
Dumbbell Incline Flye 4 x 12, rest 60-75
Cable Crossover 4 x 12, rest 60-75
Dumbbell Military Press 4 x 12, rest 75-90
Cable Lateral Raise 4 x 12, rest 60-75
Cable Front Raise 4 x 12, rest 60-75
Skull Crusher 4 x 12, rest 75-90,
Triceps Rope Pushdown 4 x 12, rest 60-75
HIT Cardio, 20 mins
Seated Cable Wide High Row 4 x 6, rest 180-240
Chin Up Palms Facing In 4 x 6, rest 180-240
Lat Pulldown 3 – 4 x 6, rest 120-150
Seated Cable Low Row 3 – 4 x 8, rest 120-150
Dumbbell Shrugs 4 x 8, rest 120-150
Rear Delt Flye 4 x 8, rest 120-150
Biceps Barbell Curl 4 x 10, rest 120-150
Single Arm Biceps Preacher Curl 4 x 10, rest 120-150
Single Arm Standing Cable Curl, 4 x 10, rest 120-150
Low Slow Cardio, 30 mins
Barbell Squat 4 x 12, rest 75-90
(rest)
Step Ups w/ Dumbbell 4 x 12, rest 60-75
Smith Machine Lunge 4 x 12, rest 60-75
Leg Press 4 x 12, rest 75-90
Leg Extension 4 x 12, rest 60-75
Leg Curl 4 x 12, rest 60-75
Single Leg Standing Leg Curl 4 x 12, rest 60-75
Standing Heel Raise 4 x 12, rest 75-90
Rope Ab Crunch 4 x 12, rest 60-75
Decline Sit Up 4 x 12, rest 60-75
HIT Cardio*, 20 mins * If too fatigued, do cardio on off day
WEEK
3
KEEP YOUR WEIGHTS THE SAME AND PICK UP YOUR PACE. DON’T FOCUS ON THE WEIGHT AS MUCH AS EXTENDING SETS AND INCREASING OVERALL VOLUME
Exercise
1
2
3
4
5
6
7
8
9
10
Workout #15
Workout #16
Workout #17
Workout #18
Workout #19
Workout #20
Workout #21
Heavy Push Routine
Light Pull Routine
Heavy Legs Routine
Light Push Routine
Heavy Pull Routine
Light Legs Routine
Day Off
Barbell Flat Bench Press 4 x 6, rest 180-240
Incline Dumbbell Bench Press 3-4 x 8, rest 180-240
Seated Pec Flye 4 x 8, rest 120-150
Barbell Shoulder Press 4 x 6, rest 150-180
Weighted Dips 4 x 8, rest 150-180
Dumbbell Front Raise 4 x 8, rest 120-150
Dumbbell Lateral Raise 4 x 8, rest 120-150
Skull Crushers 4 x 8, rest 120-150
Triceps Pushdown 4 x 8, rest 120-150
Low Slow Cardio, 30 mins
Wide-Grip Lat Pulldown 4 x 12, rest 75-90
Palms-In Pulldown 4 x 12, rest 60-75
Dumbbell Single-Arm Row 4 x 12, rest 60-75
Straight Arm Pulldown 4 x 12, rest 75-90
Upright Row 4 x 12, rest 60-75
Dumbbell Shrug 4 x 12, rest 60-75
Rear Delt Flye 4 x 12, rest 75-90
Straight-Bar Arm Curl 4 x 12, rest 75-90
Biceps Preacher Curl 4 x 12, rest 75-90
Seated Alternating Dumbbell Curl 4 x 12, rest 60-75
HIT Cardio, 20 mins
Barbell Squat 4 x 6, rest 180-240
Hack Squat 3 – 4 x 6, rest 180-240
Leg Press 3 – 4 x 8, rest 150-180
Straight Leg Deadlift 4 x 8, rest 150-180
Leg Extension 4 x 8, rest 120-150
Leg Curl 4 x 8, rest 120-150
Standing Heel Raise 4 x 8, rest 120-150
Seated Heel Raise 4 x 8, rest 120-150
Decline Weighted Sit-Up 4 x 10, rest 120-150
Hanging Leg Raise 4 x 10, rest 120
Low Slow Cardio, 30 mins
Dumbbell Flat Bench Press 4 x 12, rest 120
Incline Barbell Bench Press 4 x 12, rest 75-90
Dumbbell Incline Flye 4 x 12, rest 60-75
Cable Crossover 4 x 12, rest 60-75
Dumbbell Military Press 4 x 12, rest 75-90
Cable Lateral Raise 4 x 12, rest 60-75
Cable Front Raise 4 x 12, rest 60-75
Skull Crusher 4 x 12, rest 75-90,
Triceps Rope Pushdown 4 x 12, rest 60-75
HIT Cardio, 20 mins
Seated Cable Wide High Row 4 x 6, rest 180-240
Chin Up Palms Facing In 4 x 6, rest 180-240
Lat Pulldown 3 – 4 x 6, rest 120-150
Seated Cable Low Row 3 – 4 x 8, rest 120-150
Dumbbell Shrugs 4 x 8, rest 120-150
Rear Delt Flye 4 x 8, rest 120-150
Biceps Barbell Curl 4 x 10, rest 120-150
Single Arm Biceps Preacher Curl 4 x 10, rest 120-150
Single Arm Standing Cable Curl, 4 x 10, rest 120-150
Low Slow Cardio, 30 mins
Barbell Squat 4 x 12, rest 75-90
(rest)
Step Ups w/ Dumbbell 4 x 12, rest 60-75
Smith Machine Lunge 4 x 12, rest 60-75
Leg Press 4 x 12, rest 75-90
Leg Extension 4 x 12, rest 60-75
Leg Curl 4 x 12, rest 60-75
Single Leg Standing Leg Curl 4 x 12, rest 60-75
Standing Heel Raise 4 x 12, rest 75-90
Rope Ab Crunch 4 x 12, rest 60-75
Decline Sit Up 4 x 12, rest 60-75
HIT Cardio*, 20 mins * If too fatigued, do cardio on off day
WEEK
4
INCREASE WEIGHTS, KEEP UP YOUR VOLUME, AND CRANK OUT AS MANY EXTRA SETS AND REPS AS YOU CAN. SQUEEZE TIGHT AT THE END OF EACH REP TO FEEL YOUR PUMP.
Exercise
1
2
3
4
5
6
7
8
9
10
11
Workout #22
Workout #23
Workout #24
Workout #25
Workout #26
Workout #27
Workout #28
Heavy Push Routine
Light Pull Routine
Heavy Legs Routine
Light Push Routine
Heavy Pull Routine
Light Legs Routine
Day Off
Barbell Flat Bench Press 4 x 6, rest 180-240
Incline Dumbbell Bench Press 3-4 x 8, rest 180-240
Seated Pec Flye 4 x 8, rest 120-150
Barbell Shoulder Press 4 x 6, rest 150-180
Weighted Dips 4 x 8, rest 150-180
Dumbbell Front Raise 4 x 8, rest 120-150
Dumbbell Lateral Raise 4 x 8, rest 120-150
Skull Crushers 4 x 8, rest 120-150
Triceps Pushdown 4 x 8, rest 120-150
Low Slow Cardio, 30 mins
Wide-Grip Lat Pulldown 4 x 12, rest 75-90
Palms-In Pulldown 4 x 12, rest 60-75
Dumbbell Single-Arm Row 4 x 12, rest 60-75
Straight Arm Pulldown 4 x 12, rest 75-90
Upright Row 4 x 12, rest 60-75
Dumbbell Shrug 4 x 12, rest 60-75
Rear Delt Flye 4 x 12, rest 75-90
Straight-Bar Arm Curl 4 x 12, rest 75-90
Biceps Preacher Curl 4 x 12, rest 75-90
Seated Alternating Dumbbell Curl 4 x 12, rest 60-75
HIT Cardio, 20 mins
Barbell Squat 4 x 6, rest 180-240
Hack Squat 3 – 4 x 6, rest 180-240
Leg Press 3 – 4 x 8, rest 150-180
Straight Leg Deadlift 4 x 8, rest 150-180
Leg Extension 4 x 8, rest 120-150
Leg Curl 4 x 8, rest 120-150
Standing Heel Raise 4 x 8, rest 120-150
Seated Heel Raise 4 x 8, rest 120-150
Decline Weighted Sit-Up 4 x 10, rest 120-150
Hanging Leg Raise 4 x 10, rest 120
Low Slow Cardio, 30 mins
Dumbbell Flat Bench Press 4 x 12, rest 120
Incline Barbell Bench Press 4 x 12, rest 75-90
Dumbbell Incline Flye 4 x 12, rest 60-75
Cable Crossover 4 x 12, rest 60-75
Dumbbell Military Press 4 x 12, rest 75-90
Cable Lateral Raise 4 x 12, rest 60-75
Cable Front Raise 4 x 12, rest 60-75
Skull Crusher 4 x 12, rest 75-90,
Triceps Rope Pushdown 4 x 12, rest 60-75
HIT Cardio, 20 mins
Seated Cable Wide High Row 4 x 6, rest 180-240
Chin Up Palms Facing In 4 x 6, rest 180-240
Lat Pulldown 3 – 4 x 6, rest 120-150
Seated Cable Low Row 3 – 4 x 8, rest 120-150
Dumbbell Shrugs 4 x 8, rest 120-150
Rear Delt Flye 4 x 8, rest 120-150
Biceps Barbell Curl 4 x 10, rest 120-150
Single Arm Biceps Preacher Curl 4 x 10, rest 120-150
Single Arm Standing Cable Curl, 4 x 10, rest 120-150
Low Slow Cardio, 30 mins
Barbell Squat 4 x 12, rest 75-90
(rest)
Step Ups w/ Dumbbell 4 x 12, rest 60-75
Smith Machine Lunge 4 x 12, rest 60-75
Leg Press 4 x 12, rest 75-90
Leg Extension 4 x 12, rest 60-75
Leg Curl 4 x 12, rest 60-75
Single Leg Standing Leg Curl 4 x 12, rest 60-75
Standing Heel Raise 4 x 12, rest 75-90
Rope Ab Crunch 4 x 12, rest 60-75
Decline Sit Up 4 x 12, rest 60-75
HIT Cardio*, 20 mins * If too fatigued, do cardio on off day
Download daily workout wigets at
Facebook.com/iSatoriTech and
Instagram.com/iSatori_Inc
12
Bio-Gro™ Hyper Growth LEAN MASS Training Plan Weeks 5-8
The final rep of each set should be a struggle to complete and even require a spot. If the final rep is easy, increase the weight on the subsequent set but do NOT do more reps per set than what is suggested in the plan.
WEEK
5
Exercise
1
2
3
4
5
6
7
8
9
10
Workout #29
Workout #30
Workout #31
Workout #32
Workout #33
Workout #34
Heavy Push Routine
Light Pull Routine
Heavy Legs Routine
Light Push Routine
Heavy Pull Routine
Light Legs Routine
Day Off
Incline Dumbbell Bench Press 5 x 6, rest 180-240
Barbell Flat Bench Press 5 x 6, rest 180-240
Weighted Dips 3-4 x 8, rest 150-180
Seated Pec Flye 3-4 x 8, rest 120-150
Barbell Shoulder Press 5 x 6, rest 150-180
Dumbbell Lateral Raise 3-4 x 8, rest 120-150
Dumbbell Front Raise 3-4 x 8, rest 120-150
Skull Crushers 4 x 6, rest 120-150
Triceps Pushdown 4 x 8, rest 120-150
Low Slow Cardio 30 mins
Palms-In Pulldown 4 x 12, rest 90
Dumbbell Single-Arm Row, 4 x 12, rest 90
Wide Grip Lat Pulldown 4 x 12, rest 75-90
Straight-Arm Pulldown 4 x 12, rest 75-90
Dumbbell Shrug 4 x 12, rest 75-90
Upright Row 4 x 12, rest 75-90
Rear Delt Flye 4 x 12, rest 90
Biceps Preacher Curl 4 x 12, rest 90
Straight-Bar Arm Curl 4 x 12, rest 90
Seated Alternating Dumbbell Curl 4 x 12, rest 75-90
HIT Cardio 20 mins
Barbell Squat 5 x 6, rest 180-240
Leg Press 4 x 8, rest 180
Hack Squat 4 x 8, rest 180
Leg Extension 4 x 8, rest 120-150
Straight-Leg Deadlift 4 x 8, rest 150-180
Leg Curl 4 x 8, rest 120-150
Seated Heel Raise 5 x 8, rest 150
Standing Heel Raise 5 x 8, rest 150
Hanging Leg Raise 4 x 12, rest 120
Decline Weighted Sit-Up 4 x 12, rest 120
Low Slow Cardio 30 mins
Incline Barbell Bench Press 5 x 12, rest 120
Dumbbell Flat Bench Press 5 x 12, rest 120
Cable Crossover 4 x 12, rest 90
Dumbbell Incline Flye 4 x 12, rest 90
Dumbbell Military Press 5 x 12, rest 90
Cable Front Raise 4 x 12, rest 90
Cable Lateral Raise 4 x 12,rest 90
Skull Crusher 4 x 12, rest 90
Triceps Rope Pushdown 4 x 12, rest 90
HIT Cardio 20 mins
Lat Pulldown 5 x 6, rest 180-240
Seated Cable Low Row 5 x 6, rest 180-240
Seated Cable Wide High Row 4 x 8, rest 150-180
Chin Up Palms Facing In 4 x 8, rest 150-180
Rear Delt Flye 4 x 10, rest 120
Dumbbell Shrugs 4 x 10, rest 120-150
Biceps Barbell Curl 5 x 10, rest 120-150
Single-Arm Standing Cable Curl 4 x 8, rest 120-150
Single Arm Biceps Preacher Curl 4 x 8, rest 120-150
Low Slow Cardio 30 mins
Barbell Squat 5 x 12, rest 90
Leg Press 5 x 12, rest 90
Step Ups w/ Dumbbells 4 x 10, rest 90
Smith Machine Lunge 4 x 12, rest 90
Leg Extension 4 x 12, rest 75
Single-Leg Standing Leg Curl 4 x 12, rest 90
Leg Curl 4 x 12, rest 75
Standing Heel Raise 4 x 12, rest 90
Decline Sit Up 5 x 12, rest 75
Rope Ab Crunch 5 x 12, rest 75
HIT Cardio 20 mins
(rest)
Workout #42
WEEK
6
UP YOUR STRENGTH AND INTENSITY. TRY TO INCREASE 5 TO 10LBS ON EVERY EXERCISE YOU PERFORM THIS WEEK. WARNING: YOU MAY FATIGUE A LITTLE FASTER.
Exercise
1
2
3
4
5
6
7
8
9
10
Workout #36
Workout #37
Workout #38
Workout #39
Workout #40
Workout #41
Heavy Push Routine
Light Pull Routine
Heavy Legs Routine
Light Push Routine
Heavy Pull Routine
Light Legs Routine
Day Off
Incline Dumbbell Bench Press 5 x 6, rest 180-240
Barbell Flat Bench Press 5 x 6, rest 180-240
Weighted Dips 3-4 x 8, rest 150-180
Seated Pec Flye 3-4 x 8, rest 120-150
Barbell Shoulder Press 5 x 6, rest 150-180
Dumbbell Lateral Raise 3-4 x 8, rest 120-150
Dumbbell Front Raise 3-4 x 8, rest 120-150
Skull Crushers 4 x 6, rest 120-150
Triceps Pushdown 4 x 8, rest 120-150
Low Slow Cardio 30 mins
Palms-In Pulldown 4 x 12, rest 90
Dumbbell Single-Arm Row, 4 x 12, rest 90
Wide Grip Lat Pulldown 4 x 12, rest 75-90
Straight-Arm Pulldown 4 x 12, rest 75-90
Dumbbell Shrug 4 x 12, rest 75-90
Upright Row 4 x 12, rest 75-90
Rear Delt Flye 4 x 12, rest 90
Biceps Preacher Curl 4 x 12, rest 90
Straight-Bar Arm Curl 4 x 12, rest 90
Seated Alternating Dumbbell Curl 4 x 12, rest 75-90
HIT Cardio 20 mins
Barbell Squat 5 x 6, rest 180-240
Leg Press 4 x 8, rest 180
Hack Squat 4 x 8, rest 180
Leg Extension 4 x 8, rest 120-150
Straight-Leg Deadlift 4 x 8, rest 150-180
Leg Curl 4 x 8, rest 120-150
Seated Heel Raise 5 x 8, rest 150
Standing Heel Raise 5 x 8, rest 150
Hanging Leg Raise 4 x 12, rest 120
Decline Weighted Sit-Up 4 x 12, rest 120
Low Slow Cardio 30 mins
Incline Barbell Bench Press 5 x 12, rest 120
Dumbbell Flat Bench Press 5 x 12, rest 120
Cable Crossover 4 x 12, rest 90
Dumbbell Incline Flye 4 x 12, rest 90
Dumbbell Military Press 5 x 12, rest 90
Cable Front Raise 4 x 12, rest 90
Cable Lateral Raise 4 x 12,rest 90
Skull Crusher 4 x 12, rest 90
Triceps Rope Pushdown 4 x 12, rest 90
HIT Cardio 20 mins
Lat Pulldown 5 x 6, rest 180-240
Seated Cable Low Row 5 x 6, rest 180-240
Seated Cable Wide High Row 4 x 8, rest 150-180
Chin Up Palms Facing In 4 x 8, rest 150-180
Rear Delt Flye 4 x 10, rest 120
Dumbbell Shrugs 4 x 10, rest 120-150
Biceps Barbell Curl 5 x 10, rest 120-150
Single-Arm Standing Cable Curl 4 x 8, rest 120-150
Single Arm Biceps Preacher Curl 4 x 8, rest 120-150
Low Slow Cardio 30 mins
Barbell Squat 5 x 12, rest 90
Leg Press 5 x 12, rest 90
Step Ups w/ Dumbbells 4 x 10, rest 90
Smith Machine Lunge 4 x 12, rest 90
Leg Extension 4 x 12, rest 75
Single-Leg Standing Leg Curl 4 x 12, rest 90
Leg Curl 4 x 12, rest 75
Standing Heel Raise 4 x 12, rest 90
Decline Sit Up 5 x 12, rest 75
Rope Ab Crunch 5 x 12, rest 75
HIT Cardio 20 mins
(rest)
WEEK
7
KEEP YOUR WEIGHTS THE SAME AND PICK UP YOUR PACE. DON’T FOCUS ON THE WEIGHT AS MUCH AS EXTENDING SETS AND INCREASING OVERALL VOLUME
Exercise
1
2
3
4
5
6
7
8
9
10
Workout #43
Workout #44
Workout #45
Workout #46
Workout #47
Workout #48
Workout #49
Heavy Push Routine
Light Pull Routine
Heavy Legs Routine
Light Push Routine
Heavy Pull Routine
Light Legs Routine
Day Off
Incline Dumbbell Bench Press 5 x 6, rest 180-240
Barbell Flat Bench Press 5 x 6, rest 180-240
Weighted Dips 3-4 x 8, rest 150-180
Seated Pec Flye 3-4 x 8, rest 120-150
Barbell Shoulder Press 5 x 6, rest 150-180
Dumbbell Lateral Raise 3-4 x 8, rest 120-150
Dumbbell Front Raise 3-4 x 8, rest 120-150
Skull Crushers 4 x 6, rest 120-150
Triceps Pushdown 4 x 8, rest 120-150
Low Slow Cardio 30 mins
Palms-In Pulldown 4 x 12, rest 90
Dumbbell Single-Arm Row, 4 x 12, rest 90
Wide Grip Lat Pulldown 4 x 12, rest 75-90
Straight-Arm Pulldown 4 x 12, rest 75-90
Dumbbell Shrug 4 x 12, rest 75-90
Upright Row 4 x 12, rest 75-90
Rear Delt Flye 4 x 12, rest 90
Biceps Preacher Curl 4 x 12, rest 90
Straight-Bar Arm Curl 4 x 12, rest 90
Seated Alternating Dumbbell Curl 4 x 12, rest 75-90
HIT Cardio 20 mins
Barbell Squat 5 x 6, rest 180-240
Leg Press 4 x 8, rest 180
Hack Squat 4 x 8, rest 180
Leg Extension 4 x 8, rest 120-150
Straight-Leg Deadlift 4 x 8, rest 150-180
Leg Curl 4 x 8, rest 120-150
Seated Heel Raise 5 x 8, rest 150
Standing Heel Raise 5 x 8, rest 150
Hanging Leg Raise 4 x 12, rest 120
Decline Weighted Sit-Up 4 x 12, rest 120
Low Slow Cardio 30 mins
Incline Barbell Bench Press 5 x 12, rest 120
Dumbbell Flat Bench Press 5 x 12, rest 120
Cable Crossover 4 x 12, rest 90
Dumbbell Incline Flye 4 x 12, rest 90
Dumbbell Military Press 5 x 12, rest 90
Cable Front Raise 4 x 12, rest 90
Cable Lateral Raise 4 x 12,rest 90
Skull Crusher 4 x 12, rest 90
Triceps Rope Pushdown 4 x 12, rest 90
HIT Cardio 20 mins
Lat Pulldown 5 x 6, rest 180-240
Seated Cable Low Row 5 x 6, rest 180-240
Seated Cable Wide High Row 4 x 8, rest 150-180
Chin Up Palms Facing In 4 x 8, rest 150-180
Rear Delt Flye 4 x 10, rest 120
Dumbbell Shrugs 4 x 10, rest 120-150
Biceps Barbell Curl 5 x 10, rest 120-150
Single-Arm Standing Cable Curl 4 x 8, rest 120-150
Single Arm Biceps Preacher Curl 4 x 8, rest 120-150
Low Slow Cardio 30 mins
Barbell Squat 5 x 12, rest 90
Leg Press 5 x 12, rest 90
Step Ups w/ Dumbbells 4 x 10, rest 90
Smith Machine Lunge 4 x 12, rest 90
Leg Extension 4 x 12, rest 75
Single-Leg Standing Leg Curl 4 x 12, rest 90
Leg Curl 4 x 12, rest 75
Standing Heel Raise 4 x 12, rest 90
Decline Sit Up 5 x 12, rest 75
Rope Ab Crunch 5 x 12, rest 75
HIT Cardio 20 mins
(rest)
Workout #56
WEEK
8
INCREASE WEIGHTS, KEEP UP YOUR VOLUME, AND CRANK OUT AS MANY EXTRA SETS AND REPS AS YOU CAN. SQUEEZE TIGHT AT THE END OF EACH REP TO FEEL YOUR PUMP.
Exercise
1
2
3
4
5
6
7
8
9
10
13
Workout #35
Workout #50
Workout #51
Workout #52
Workout #53
Workout #54
Workout #55
Heavy Push Routine
Light Pull Routine
Heavy Legs Routine
Light Push Routine
Heavy Pull Routine
Light Legs Routine
Day Off
Incline Dumbbell Bench Press 5 x 6, rest 180-240
Barbell Flat Bench Press 5 x 6, rest 180-240
Weighted Dips 3-4 x 8, rest 150-180
Seated Pec Flye 3-4 x 8, rest 120-150
Barbell Shoulder Press 5 x 6, rest 150-180
Dumbbell Lateral Raise 3-4 x 8, rest 120-150
Dumbbell Front Raise 3-4 x 8, rest 120-150
Skull Crushers 4 x 6, rest 120-150
Triceps Pushdown 4 x 8, rest 120-150
Low Slow Cardio 30 mins
Palms-In Pulldown 4 x 12, rest 90
Dumbbell Single-Arm Row, 4 x 12, rest 90
Wide Grip Lat Pulldown 4 x 12, rest 75-90
Straight-Arm Pulldown 4 x 12, rest 75-90
Dumbbell Shrug 4 x 12, rest 75-90
Upright Row 4 x 12, rest 75-90
Rear Delt Flye 4 x 12, rest 90
Biceps Preacher Curl 4 x 12, rest 90
Straight-Bar Arm Curl 4 x 12, rest 90
Seated Alternating Dumbbell Curl 4 x 12, rest 75-90
HIT Cardio 20 mins
Barbell Squat 5 x 6, rest 180-240
Leg Press 4 x 8, rest 180
Hack Squat 4 x 8, rest 180
Leg Extension 4 x 8, rest 120-150
Straight-Leg Deadlift 4 x 8, rest 150-180
Leg Curl 4 x 8, rest 120-150
Seated Heel Raise 5 x 8, rest 150
Standing Heel Raise 5 x 8, rest 150
Hanging Leg Raise 4 x 12, rest 120
Decline Weighted Sit-Up 4 x 12, rest 120
Low Slow Cardio 30 mins
Incline Barbell Bench Press 5 x 12, rest 120
Dumbbell Flat Bench Press 5 x 12, rest 120
Cable Crossover 4 x 12, rest 90
Dumbbell Incline Flye 4 x 12, rest 90
Dumbbell Military Press 5 x 12, rest 90
Cable Front Raise 4 x 12, rest 90
Cable Lateral Raise 4 x 12,rest 90
Skull Crusher 4 x 12, rest 90
Triceps Rope Pushdown 4 x 12, rest 90
HIT Cardio 20 mins
Lat Pulldown 5 x 6, rest 180-240
Seated Cable Low Row 5 x 6, rest 180-240
Seated Cable Wide High Row 4 x 8, rest 150-180
Chin Up Palms Facing In 4 x 8, rest 150-180
Rear Delt Flye 4 x 10, rest 120
Dumbbell Shrugs 4 x 10, rest 120-150
Biceps Barbell Curl 5 x 10, rest 120-150
Single-Arm Standing Cable Curl 4 x 8, rest 120-150
Single Arm Biceps Preacher Curl 4 x 8, rest 120-150
Low Slow Cardio 30 mins
Barbell Squat 5 x 12, rest 90
Leg Press 5 x 12, rest 90
Step Ups w/ Dumbbells 4 x 10, rest 90
Smith Machine Lunge 4 x 12, rest 90
Leg Extension 4 x 12, rest 75
Single-Leg Standing Leg Curl 4 x 12, rest 90
Leg Curl 4 x 12, rest 75
Standing Heel Raise 4 x 12, rest 90
Decline Sit Up 5 x 12, rest 75
Rope Ab Crunch 5 x 12, rest 75
HIT Cardio 20 mins
(rest)
Download daily workout wigets at
Facebook.com/iSatoriTech and
Instagram.com/iSatori_Inc
14
Bio-Gro™ Hyper Growth LEAN MASS Training Journal
Before you begin any training session, it is strongly advised you do a quick warm-up either on a treadmill or a cycle. Warm-up means to increase your body temperature, so both blood flow and metabolism are primed and ready to deliver the needed nutrients during exercise.
Additionally, you will be able to feel your muscles and joints getting a little “looser,” which will allow you to hit full range of motion during your exercises. Do a 5- to 10-minute low-threshold warm-up, but don’t overdo it.
WEEK
1
WEEK
2
FILL IN YOUR WEIGHT (POUNDS/KILOS) USED, FOR EACH EXERCISE, TO TRACK YOUR PROGRESS.
Exercise
1
2
3
4
5
6
7
8
9
10
Exercise
3
WEEK
4
Exercise
Workout #3
Workout #4
Workout #5
Workout #6
Workout #7
Heavy
Push Routine
Light
Pull Routine
Heavy Legs
Routine
Light Push
Routine
Heavy Pull
Routine
Light Squat
Routine
(rest)
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________ ________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
Workout #8
Workout #9
Workout #10
Workout #11
Workout #12
Workout #13
Day Off
Workout #14
Heavy
Push Routine
Light
Pull Routine
Heavy Legs
Routine
Light Push
Routine
Heavy Pull
Routine
Light Squat
Routine
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
Workout #16
Workout #17
Workout #18
Workout #19
Workout #20
Workout #15
Day Off
(rest)
Workout #21
KEEP YOUR WEIGHTS THE SAME AND PICK UP YOUR PACE. DON’T FOCUS ON THE WEIGHT AS MUCH AS EXTENDING SETS AND INCREASING OVERALL VOLUME
1
2
3
4
5
6
7
8
9
10
Exercise
Heavy
Push Routine
Light
Pull Routine
Heavy Legs
Routine
Light Push
Routine
Heavy Pull
Routine
Light Squat
Routine
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
Workout #22
Workout #23
Workout #24
Workout #25
Workout #26
Workout #27
Day Off
(rest)
Workout #28
INCREASE WEIGHTS, KEEP UP YOUR VOLUME, AND CRANK OUT AS MANY EXTRA SETS AND REPS AS YOU CAN. SQUEEZE TIGHT AT THE END OF EACH REP TO FEEL YOUR PUMP.
1
2
3
4
5
6
7
8
9
10
15
Workout #2
UP YOUR STRENGTH AND INTENSITY. TRY TO INCREASE 5 TO 10LBS ON EVERY EXERCISE YOU PERFORM THIS WEEK. WARNING: YOU MAY FATIGUE A LITTLE FASTER.
1
2
3
4
5
6
7
8
9
10
WEEK
Workout #1
Heavy
Push Routine
Light
Pull Routine
Heavy Legs
Routine
Light Push
Routine
Heavy Pull
Routine
Light Squat
Routine
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
Download daily workout wigets at
Day Off
(rest)
Facebook.com/iSatoriTech and
Instagram.com/iSatori_Inc
16
Bio-Gro™ Hyper Growth LEAN MASS Training Journal
Before you begin any training session, it is strongly advised you do a quick warm-up either on a treadmill or a cycle. Warm-up means to increase your body temperature, so both blood flow and metabolism are primed and ready to deliver the needed nutrients during exercise.
Additionally, you will be able to feel your muscles and joints getting a little “looser,” which will allow you to hit full range of motion during your exercises. Do a 5- to 10-minute low-threshold warm-up, but don’t overdo it.
WEEK
5
WEEK
6
FILL IN YOUR WEIGHT (POUNDS/KILOS) USED, FOR EACH EXERCISE, TO TRACK YOUR PROGRESS.
Exercise
1
2
3
4
5
6
7
8
9
10
Exercise
7
WEEK
8
Exercise
Workout #31
Workout #32
Workout #33
Workout #34
Workout #35
Heavy
Push Routine
Light
Pull Routine
Heavy Legs
Routine
Light Push
Routine
Heavy Pull
Routine
Light Squat
Routine
(rest)
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________ ________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
Workout #36
Workout #37
Workout #38
Workout #39
Workout #40
Workout #41
Day Off
Workout #42
Heavy
Push Routine
Light
Pull Routine
Heavy Legs
Routine
Light Push
Routine
Heavy Pull
Routine
Light Squat
Routine
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
Workout #44
Workout #45
Workout #46
Workout #47
Workout #48
Workout #43
Day Off
(rest)
Workout #49
KEEP YOUR WEIGHTS THE SAME AND PICK UP YOUR PACE. DON’T FOCUS ON THE WEIGHT AS MUCH AS EXTENDING SETS AND INCREASING OVERALL VOLUME
1
2
3
4
5
6
7
8
9
10
Exercise
Heavy
Push Routine
Light
Pull Routine
Heavy Legs
Routine
Light Push
Routine
Heavy Pull
Routine
Light Squat
Routine
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
Workout #50
Workout #51
Workout #52
Workout #53
Workout #54
Workout #55
Day Off
(rest)
Workout #56
INCREASE WEIGHTS, KEEP UP YOUR VOLUME, AND CRANK OUT AS MANY EXTRA SETS AND REPS AS YOU CAN. SQUEEZE TIGHT AT THE END OF EACH REP TO FEEL YOUR PUMP.
1
2
3
4
5
6
7
8
9
10
17
Workout #30
UP YOUR STRENGTH AND INTENSITY. TRY TO INCREASE 5 TO 10LBS ON EVERY EXERCISE YOU PERFORM THIS WEEK. WARNING: YOU MAY FATIGUE A LITTLE FASTER.
1
2
3
4
5
6
7
8
9
10
WEEK
Workout #29
Heavy
Push Routine
Light
Pull Routine
Heavy Legs
Routine
Light Push
Routine
Heavy Pull
Routine
Light Squat
Routine
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
Download daily workout wigets at
Day Off
(rest)
Facebook.com/iSatoriTech and
Instagram.com/iSatori_Inc
18
SCIENTIFIC UPDATE:
BREAKING NEWS!
The “Game-Changer” Is Here! It’s called Bio-Gro and it’s
about to change EVERYTHING you thought you knew about
protein use and synthesis and its role in your ability to
develop new muscle.
your body will use to amplify
protein synthesis.
How do we use Bio-Gro?
™
A scientific Q&A review from the Editors of Real Solutions for Iron Warriors
David, you have an impressive
resume of accomplishments and
scientific community involvement in strength training and
nutrition. What has you so
excited about this new scientific
breakthrough in muscle-building
technology. And, what is it?
David Sandler [DS]: Thank you
for the kind words. I’ve
devoted myself to this industry
for over 20 years and am
proud of my involvement. Our
newest contribution in nutritional sciences is a product
called Bio-Gro—it is a true
“game-changer” from iSatori,
the company I work for, and is
the first to introduce a new
breed of designer supplementation called Bio-Active
Peptides. Basically, you can
think of Bio-Gro as “fertilizer
for your muscles.”
Very interesting, please tell us
more—how does it work?
DS: The technology in Bio-Gro
is indeed very interesting and
very different from anything our
industry has ever seen before.
We, at iSatori, have custom
engineered and patented the
first and most technically
advanced, low molecular
weight, micro-concentrated
form of Bio-Active Peptides
(BAP’s) found only in Bio-Gro.
These custom BAP’s are
designed to provide a
supra-physiological effect that,
19
once consumed, signal the
body to amplify its natural
protein synthesis process,
helping you develop lean
muscle and recover faster from
intense workouts, much more
so than on your own.
Ok, we’re loving this new idea,
but can you explain what exactly
are the Bio-Active
Peptides inside Bio-Gro?
DS: Sure. Bio-Active Peptides
(or BAP’s) are an entirely new
category of sports nutrition;
something I feel is desperately
needed by our industry. BAP’s
are engineered using a
patented manufacturing
method, whereby cleaved
protein fragments are extracted
from the highest grade bovine
colostrums, which are then
centrifugated and
micro-concentrated to form a
low molecular weight, highly
bioavailable powder, yielding
an exact concentration of
bioactive:
• Proline-Rich Peptides
(PRP’s)
• Growth Factors (IgF, TGF
beta-2, EGF, PDGF)
• Immunoglobulins (IgG, IgA)
• Lactoferrin
• Fibroblast-GF
These are the essential BAP’s
needed to cause the body to
send a stronger signal, from
the muscle cell, to “call for”
protein synthesis and then
enable the muscle cell to
accelerate, or amplify, its rate
of protein synthesis, thereby
helping us build new lean
muscle, and recover faster,
after intense weight-training
workouts.
We’re even more impressed and
intrigued now! So, who should
use Bio-Gro?
DS: Honestly, Bio-Gro should
be used by anyone—male and
female—who is interested in
developing or maintaining
more lean body mass and
enhancing recovery from
exercise or sport. This would
include bodybuilders, fitness,
figure, or physique competitors; and athletes competing in
sports, whether collegiate,
professional, or recreational.
Or, anyone who finds it
difficult (or too costly) to
consume higher amounts of
protein in a day and would
rather rely on a more concentrated form of the bioactives
DS: Bio-Gro is pretty simple to
use and should almost be
thought of as “concentrated
food.” Bio-Gro is an unflavored
powder. All you do is simply
mix two scoops (3 grams), two
times a day, in liquid such as a
protein shake, pre-workout, or
amino drink, etc., and thoroughly agitate or blend. Although
clumping is likely if stirred in
plain water, you can also mix
Bio-Gro into your favorite soft
foods like yogurt, cereal,
oatmeal, etc. Bio-Gro can be
taken with or without food. The
great part is, from what we can
tell preliminarily, the more
Bio-Gro you use, the more
profound its results.
are five primary reasons
anyone should want to use
Bio-Gro:
1. Bio-Gro is more concentrated.
A more concentrated form of
Bio-Active Peptides means
less out-of-pocket expense for
you, compared to regular
protein powders. This is a big
deal if you think about. That's
because one small scoop (1.5
grams) of Bio-Gro contains the
equivalent bio-actives as 25
grams of whey protein concen-
trate. That makes Bio-Gro
nearly half the cost, on a
serving-per-serving basis, of
regular whey protein powders.
DS: Absolutely. That’s one of
our company’s core values. To
date, there are over 32 clinical
studies, conducted from
1990-2011, which demonstrate the positive effects of
the primary ingredient inside
Bio-Gro, including improvements in lean body mass,
performance, recovery,
strength, and immune function, and more are currently
underway. Equally important,
these studies were done
primarily on “well-trained”
athletes, who showed marked
improvements. You can check
out the complete list of studies
on isatori.com/biogro.
2. Bio-Gro is more convenient.
Unlike bulky tablets and
flavored powders, Bio-Gro is an
unflavored powder in its raw
form that is virtually tasteless.
Though [laughing] it doesn’t
mix well in plain water, it does
mix easily into almost everything else—from your protein
shake to pre-workout to amino
drink, and even in soft foods
like yogurt, cereal, oatmeal,
and more.
DS: Absolutely. Actually, there
4. Bio-Gro has more expert
opinions. There hasn’t been a
supplement we can think of,
to date, that has had more
PhD-sports nutrition experts
who independently support
and validate the science and
“One small scoop (1.5g)
of Bio-Gro contains the
equivalent bio-actives
as 25g of whey protein.”
So, David, we have to ask the
obvious question; are there any
scientific studies to support
Bio-Gro?
Can you explain why someone
would want to use the Bio-Active
Peptides inside Bio-Gro?
show less positive effects
compared to untrained individuals. And, we have more
studies underway, right now,
on the use of Bio-Gro in
athletes and experienced
weight trainers.
3. Bio-Gro has more scientific
research. There are over 32
published clinical studies that
back up the demonstrated
benefits of the primary ingredient used to develop Bio-Gro.
And more importantly, these
studies were conducted mostly
on well-trained athletes,
participants who traditionally
effects supporting the primary
ingredient in Bio-Gro. Including such highly reputable
names as Chris Lockwood,
PhD; Darryn Willoughby, PhD;
Jay Hoffman, PhD; and even
myself, the supplement skeptic
extraordinaire, David Sandler.
5. Bio-Gro is developed using only
the highest quality ingredient and
is banned-substance tested.
Because iSatori controls the
domestic source of the ingredient in Bio-Gro and has
engineered the first microconcentrated, low molecular
weight Bio-Active Peptides
found in Bio-Gro, you can trust
and count on every batch
being of the highest quality
and consistency. And what’s
more, each batch is tested and
certified free of any banned
substances (via Informed
Choice™), and is GRAS
certified, HALAL, Kosher,
(continued on the next page...)
20
and produced in a certified
GMP (good manufacturing
practice) facility right here in
the USA.
Very cool. What can someone
expect from using Bio-Gro, as far
as benefits?
DS: I thought you’d never ask
[laughing]. Bio-Gro was
designed to augment an
important physiological function
to a greater capacity than it can
on its own—no matter how
much protein or aminos you
consume. Remember, our
bodies can use only about 10
grams of protein per hour. That’s
based on science. But, with
Bio-Gro, you can actually “use”
more, or all, of the protein you
consume by assisting your body
to signal and accelerate the rate
at which it processes the
building and re-building of
muscle tissue, called protein
synthesis. By doing so, over
time with continued use of
Bio-Gro, you can develop lean
body mass at a faster rate, more
efficiently.
five workers (protein synthesis). Well, no matter how hard
those five guys work, they can
only build so much, right? And
worse, despite their call for help,
no one can hear them (in other
words, your muscle cell’s signal
is not loud enough, nor can it
get any help, because it can’t
use any additional protein).
Now, give those workers a
mega-phone and make their call
for help louder, and you get ten
more workers; now, you can
build the house much faster!
That’s essentially what Bio-Gro
does… it amplifies the signal
and accelerates the rate of
That was a simple but great
example on how it works. What
can we expect from using Bio-Gro?
Tell us about the benefits…
have increased by a solid inch
in the last month. And what’s
cool is that even after 20 years
of training, I’ve still been able
to put on new muscle size
without changing anything else
in my diet or training, after
adding Bio-Gro. This stuff is
the real deal.
DS: Well, right away, after using
Bio-Gro, you should notice a
reduction in recovery time after
bouts of intense exercise or
weight training; and within a
week or two, you will undoubtedly notice an increase in your
strength, as long as you are
Wow, that’s impressive. I know
Jeff Everson said “Bio-Gro was
the #1 muscle product of
2013” in the April issue of
Planet Muscle, so he definitely
believes in it too. What other
type of feedback have you heard
so far from those using Bio-Gro?
protein synthesis, so you can
develop muscle faster than you
can just by consuming protein
or aminos on their own.
“Basically, you can think of Bio-Gro
as ‘fertilizer for your muscles.’”
You said Bio-Gro was like
“fertilizer for your muscles”; can
you explain this further?
DS: Sure [laughing]. I love that
analogy. Just like your lawn
needs water and sun to grow,
once you add fertilizer, you can
help the grass grow faster… Your
muscles need weight training,
plenty of protein, and if Bio-Gro
is added, it can help them grow
faster than they can on their own.
21
training hard and heavy. And by
doing so, with continued use of
Bio-Gro over time, you can
develop lean body mass at a
faster rate. Now, keep in mind,
we are not suggesting that if
you take it today, you’ll turn
into the incredible Hulk
tomorrow (nothing can do that).
What we are saying is Bio-Gro
should be used daily and
consistently, just as you would
food or other sources of protein,
and you will experience greater
gains in lean body mass over
time. And the good news is, so
far as the anecdotal reports
suggest, the more you use, the
better and more profound its
effects! (We all love to hear
"more is better," right!?)
So, the next obvious question is
how do we use Bio-Gro to really
optimize the results?
That makes sense. Now, for us
laymen, can you help explain
exactly how Bio-Gro works?
DS: Here’s a good example of
how Bio-Gro works… Imagine
you’re building a house (your
muscle), and you have only
Micheal Alexander, Team iSatori, Bio-Gro user.
Joel Griffin, Team iSatori, Bio-Gro user.
© Brett Seeley Photo
DS: I thought you’d never ask.
Bio-Gro is an unflavored powder
that’s easy to use. You simply
take one to two scoops (1.5-3.0
grams), two times a day if you’re
under 200 pounds, and two to
three scoops (3.0-4.5 grams),
© Brett Seeley Photo
two times a day if you're over
200 pounds. It’s best to mix
Bio-Gro into liquid (such as your
protein shake, pre-workout, or
amino drink), and make sure you
thoroughly agitate or blend it. It
doesn’t mix well in plain water,
but you can also mix Bio-Gro
into your favorite soft foods like
yogurt, cereal, or oatmeal. Some
guys just put a scoop in their
mouths and chase it with
water. However you take it is
fine, just as long as you take
one serving in the AM and the
other in the PM for best
results—trying to get at least
one serving during your
training session.
DS: Honestly, we have had an
enormous amount of feedback
on Bio-Gro over the past
months. Almost too much to
keep up with. Starting from our
original beta-testers, to those
first to try it (once it became
available in May), and right now
I’m looking on the Internet and
there are over 200 reviews on
various e-tailer websites. The
majority of them are positive,
though not all supplements will
work for all people, so there are
a few reviews that aren’t
positive. But overall, the ratings
are very high. People are really
enjoying the benefits they are
experiencing from using Bio-Gro.
(continued on the next page...)
Right now, I like to mix
Bio-Gro in my oatmeal (it
mixes in well, and it’s pretty
much tasteless) in the morning. Then I mix another serving
either into my RestorAid®
amino drink and drink it on
days during my workouts, or if
I’m not training, then I mix my
second serving in the evening,
before bed, in my Eat-Smart®
protein shake. I am loving the
results… In fact, my arms
22
“You might think this is just for
men, but you’re dead wrong!
deweywhitworth
mkrough3rd
wleahy13
© Brett Seeley Photo
“Everything I eat seems
to turn to muscle!”
Rather than self-profess, I’ll
share with you a small sample
of the feedback we’ve gotten
on Bio-Gro:
“Bio-Gro is now part of our strict
regimen of supplementation for
all of our elite athletes.
“When we undertook the task of
evaluating Bio-Gro, we were
skeptical but, not only did we
see an improvement in our
[athlete’s] performance, we also
saw reduced recovery time using
23
a natural product that is free of
any banned substances. We
were thrilled! We have, to date,
trained 135 elite athletes on
Bio-Gro, including several
Olympic hopefuls and over 134
All-Americans at the high school
and collegiate level. Bio-Gro is
now part of our strict regimen of
supplementation for all of our
elite athletes.”
—Jude Massillon,
Owner, Sports Performance
Group, Rockville Centre, NY
“I’ve been involved in women’s
fitness and figure competitions
for over 10 years, and now I
work as a personal trainer to
over 25 clients in the Dallas
area. I understand, for me and
my clients, how important it is
as a competitor, or someone
trying to alter their body
composition, to improve lean
body mass favorably compared
to fat mass, and Bio-Gro did
just that.
“What drew me to Bio-Gro was
the convenience, because I
don’t always like consuming a
giant protein shake, especially
when I’m not hungry, and it
normally leaves me with gas or
bloating, which I hate. With
Bio-Gro, you only have to take
one tiny scoop. What’s more, I
liked that Bio-Gro didn’t
contain any calories, sugar, or
fat, which is great when you
are dieting or trying to be
mindful of your calories or
sugar. And best of all, I was
impressed by the amount of
science behind it. I use
Bio-Gro every day, twice a day,
and recommend that all of my
clients use it.”
—Krista Gibson,
Pharmaceutical Sales Rep
& Certified Personal Trainer
(Age 34)
“Everything I eat seems to turn
to muscle!
“I’m what you would call your
typical ‘hard-gainer.’ No
matter what I ate, or how
much protein I consumed, I
just have never been able to
pack on any respectable
amount of bodyweight and
keep it on.
“That all changed when I was
introduced to Bio-Gro during
their beta-test phase of development. I happen to work out at a
gym in Colorado, where they
were soliciting for participants in
their pilot studies. I volunteered,
and man, am I glad I did. Over
the last three months of using
Bio-Gro, two sometimes three
times daily, I have gained over
15 pounds of muscle mass.
“It just seemed like everything I
ate turned to muscle. I have to
say that without a reason of
doubt, Bio-Gro was the answer
to unlocking my natural ability to
put on muscle mass as a true
hard-gainer. This stuff is the real
deal, and like they told me when
they gave it to me, it’s a real
‘game-changer.’”
—Scott Charles Bell,
Construction Foreman
(Age 41)
If our readers have more
questions, who can they contact,
and where can they get their
hands on some Bio-Gro?
DS: If you have any questions
about Bio-Gro or your nutrition
or training in general, please
don’t hesitate to contact one
of our expert advisors directly
at iSatori by calling 1-866688-7679 or emailing us at
info@isatori.com. As for finding
Bio-Gro, it’s going to be hard
to find for awhile because it’s
being produced in very limited
runs as it’s so complex to
manufacture. Those lucky
readers who act fast might get
access to Bio-Gro if they visit
one of our authorized retailers
online or in stores. For retailers
that want to carry it, our
exclusive wholesale distributor
is Europa Sports. i
Scientific References:
461-469.
1 Adams GR, Haddad F. “The relationships among IGF-1,
DNA content, and protein accumulation during skeletal
muscle hypertrophy,” J Appl Physiol, 1996; 81:2509–2516.
20 Kerksick, CM, et al., “Impact of differing protein
sources and a creatine containing nutritional formula
after 12 weeks of resistance training,” Nutrition, 2007,
647-656.
2 Adams GR, McCue SA, “Localized infusion of IGF-I results
in skeletal muscle hypertrophy in rats,” J Appl Physiol,
1998; 84:1716–1722.
3 Antonio, J, Sanders, MS, and Darin, VG, “The effects of
bovine colostrum supplementation on body composition
and exercise performance in active men and women,”
Nutrition, 2001, 243-247.
4 Appukutty, et al., “Modulation of interferon gamma
response through orally administered bovine colostrum in
active adolescent boys,” Biomedical Research, 2011,
18-22.
5 Bolster, DR, et al., “Regulation of protein synthesis
associated with skeletal muscle hypertrophy by insulin-like
growth factors, amino acid- and exercise-induced signaling,”
Proc Nutr Soc, 2004; 63:351–356.
6 Brinkworth, GD, et al., “Concentrated bovine colostrum
protein supplementation reduces the incidence of
self-reported symptoms of upper respiratory tract infection
in adult males,” EuropeanJournal of Nutrition, 2003,
228-232.
7 Brinkworth, GD, et al., “Oral bovine colostrum
supplementation enhances buffer capacity but not rowing
performance in elite female rowers,” International Journal of
Sport Nutrition and Exercise Metabolism, 2002, 349-365.
8 Brinkworth, GD, et al., “Effect of bovine colostrum
supplementation on the composition of resistance trained
and untrained limbs in health young men,” European
Journal Applied Physiology, 2004, 53-60.
9 Buckley, JD, et al., “Bovine colostrum supplementation
during endurance running training improves recovery, but
not performance,” Journal of Science and Medicine in
Sport, 2002, 65-79.
10 Buckley, JD, Brinkworth, GD, and Abbott, MJ, “Effect of
bovine colostrum on anaerobic exercise performance and
plasma insulin-like growth factor 1, ”Journal of Sports
Sciences, 2003, 577-588.
11 Christiansen, Scott, et al., “Chemical composition and
nutrient profile of low molecular weight fraction of bovine
colostrums,” Int Dairy Journal, 2010, September
20.8.630-636.
12 Coombes, JS, et al., “Dose effects of oral bovine
colostrum on physical work capacity in cyclists,” Medicine
and Science in Sports & Exercise, 2002, 1184-1188.
13 Crooks, CV, et al., “The effect of bovine colostrum
supplementation on salivary IgA in distance runners,” Int J
Sport Nutr Exerc Metab, 2004, 47-64.
14 Crooks, C, et al., “Effect of bovine colostrum
supplementation on respiratory tract mucosal defenses in
swimmers,” International Journal of Sport Nutrition and
Exercise Metabolism, 2010, 224-235.
15 Davison, G, et al., “Bovine colostrum supplementation attenuates the decrease of salivary lysozyme and
enhances the recovery of neutrophil function after
prolonged exercise,” British Journal of Nutrition, 2010,
1425-1432.
16 Doillon, Charles J, et al., “Modulatory effect of a
complex fraction derived from colostrums on fibroblast
contractibility and consequence on repair tissue,” Int
Wound Journal, 2011: 8:280-290.
17 Fryburg, DA, et al., “Insulin and insulin-like growth
factor-I enhance human skeletal muscle protein
anabolism during hyperaminoacidemia by different
mechanisms,” J Clin Invest, 1995; 96:1722–1729.
18 Gostelli-Peter, M, et al., “Expression and regulation
of insulin-like growth factor I (IGF-I) and IGF binding
protein messenger ribonucleic acid levels in tissues of
hypophysectomized rats infused with IGF-I and growth
hormone,” Endocrinology, 1994; 135:2558–2567.
19 Hofman, Z, et al., “The effect of bovine colostrum
supplementation on exercise performance in elite field
hockey players,” Int J Sport Nutri Exerc Metab, 2002,
21 Kerksick, CM, et al., “Effects of bovine colostrum
supplementation on training adaptations II:
performance,” 85th Annual Experimental Biology, 2001
(p. 15:LB58). Orlando, Fl: FASEB J.
22 Kreider, R, et al., “Effects of bovine colostrum
supplementation on training adaptations I: body
composition,” 85th Annual Experimental Biology, 2001
(p. 15:LB58). Orlando, FL: FASEB J.
23 Le Roith D, et al., “The somatomedin hypothesis:
2001,” Endocr Rev, 2001;22:53–74.
24 Liu, JP, Baker J, et al., “Mice carrying null mutations
of the genes encoding insulin-like growth factor I (IGF-1)
and type 1 IGF receptor (IGF1R) Cell,” 1993;75:59–72.
25 Marshall-Gradisnik, SM, et al., “Psychological
improvements in healthy males after eight weeks of
concentrated bovine colostrum supplementation,” 2003
Foods for Life Conference, Incorporating International
Dairy Federation (p. 197), 2003, Melbourne: Australian
Journal of Dairy Technology.
26 Mauras, N, et al., “Are the metabolic effects of GH
and IGF-I separable,” Growth Horm IGF Res, 2005;
15:19–27.
27 Mero, A, et al., “IGF-I, IgA, and IgG responses to
bovine colostrum supplementation during training,” J
Appl Physiol, 2003, 732-739.
28 Mero, A, et al., “Effects of bovine colostrum
supplementation on serum IGF-1, IgG, hormone, and
saliva IgA during training,” J Appl Physiol, 1997,
1144-1151.
29 Mero, A., et al., “Protein metabolism and strength
performance after bovine colostrum supplementation,”
Amino Acids, 2005, 327-335.
30 Nissen, Asger, et al., “In-depth analysis of low
abundant proteins in bovine colostrums using different
fraction techniques,” Proteomics 2012; 12, 2866-2878.
31 O'Leary, L, et al., “Assessment of anaerobic
performance in healthy males after an eight week
concentrated bovine colostrum supplementation,”
Australian Conference of Science and Medicine in Sport
and Third National Sports Injury Prevention Conference
(p. 38), 2003, Dicson: Australia.
32 Playford, R., Study 1: “Effect of colostral preparations
on cell proliferation.” Study 2: “Effect of colostral
preparations on cell migration.” Non-published.
Hammersmith Hospital. London, UK.
33 Rennie, MJ, “Claims for the anabolic effects of growth
hormone: a case of the emperor's new clothes,” Br J
Sports Med, 2003; 37:100–105.
34 Shing, CM, et al., “The influence of bovine colostrum
supplementation on exercise performance in highly
trained cyclists,” British Journal Sports Medicine, 2006,
797-801.
35 Shing, CM, et al., “Effects of bovine colostrum
supplementation on immune variables in highly trained
cyclists,” Journal of Applied Physiology, 2007,
1113-1122.
36 Velloso, CP, et al., “Regulation of muscle mass by
growth hormone and IGF-I,” Br J Pharmacol, 2008 June;
154(3): 557–568.
37 Walenkamp, MJ, et al., “Genetic disorders in the GH
IGF-I axis in mouse and man,” Eur J Endocrinol, 2007;
157:S15–S26.
38 Yarasheski, KE, et al., “Effect of growth hormone and
resistance exercise on muscle growth in young men,” Am
J Physiol, 1992; 262:E261–E267.
39 Yarasheski, KE, et al., “Effect of growth hormone and
resistance exercise on muscle growth and strength in
older men,” Am J Physiol, 1995; 268:E268–E276.
24
David Sandler’s
SUPPLEMENT STACK
FOR LEAN MASS GAINS
Supplements should not be considered additives. Nor should they be considered as an “if I have time.” They are required because they provide
nutrients your body simply can’t manufacture when it's needed. Nutrient timing is as much a part of performance as the workouts themselves, and
recovery may be the most important reason for specific timing. If you do not recover, you simply cannot maximize your training routines and thus
should be your prime motive when using supplements. The Hyper Growth Lean Mass Training Program is no slouch when it comes to requiring energy,
stamina, and drive. This stack is designed to maximize your muscle-building capacity, help you recover, and give you the energy you need to fuel
each and every workout.
Unlike other stacks and generic supplement advice others provide, I am going to tell you when and why you need each product in my stack. Sure, you
can do your workouts without them, but using them will ensure you have the power necessary for every rep, the recovery needed to increase muscle
size, and the metabolic lift you need to get those tight lines. Without this supplement stack, you simply will not maximize your potential gains. Stick
with this stack, eat properly, lift hard, and watch your physique change right before your eyes.
1
2
Bio-Gro
™
WHEN: Once before, during, and/or after your workout, then once
or twice more daily
WHY: Improves your muscle protein synthesis and efficiency and
utilization of the proteins you consume. Will help increase
strength and muscle size and improve recovery.
HOW MUCH: Mix 2 – 3 servings twice daily in liquid, such as a
protein shake, pre-workout, or amino drink, and thoroughly
agitate or blend, or mix with soft foods such as oatmeal, cereal, or
yogurt. Or take 5 – 7 capsules with a glass of water, amino,
pre-workout, or protein shake. Bio-Gro can be taken anytime with
or without food.
25
New Amino-Amp
with MethioMax™
™
WHEN: Pre-workout and/or post-workout on workout days and
anytime on non-workout days.
WHY: Provide powerful components that activate key sequences
within the muscle protein synthesis pathways, helping you increase
muscle size and strength and improve recovery.
HOW MUCH: Mix one serving (one level scoop) with 8 to 12oz of water.
For best results, take two servings daily with one serving prior, during,
or immediately following your workout. On non-training days, take one
to two servings throughout the day.
These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure, or prevent any disease.
3
Isa-Test GF or
New Isa-Test DA3
®
®
WHEN: Pre-workout or before you go to sleep daily, or you can split the
recommended dose and take at both times.
WHY: Helps increase strength, energy, and performance as well as
provides additional support for testosterone production.
HOW MUCH: Isa-Test GF—take four capsules with a full glass of water
one hour prior to exercise. On non-training days, take four capsules
one hour prior to bedtime. Take with or without food.
Isa-Test DA3—mix one serving (one level scoop) with 8 to 12oz of
water. For best results, take prior to your workout, and on non-training
days, take one serving in the morning or evening. Do not exceed more
than two servings per day.
5
Eat-Smart
High Protein
Meal Replacement
®
4
MX-LS7 or MX-LS7 v2
™
™
WHEN: Two times per day. Be careful not to take fat burners too close to
bedtime as they often contain stimulants.
WHY: Help increase metabolic rate and accelerate the mobilization of
fats and fuels.
HOW MUCH: MX-LS7—take one serving (3 capsules) twice daily with a
full glass of water, approximately 30 minutes before meals and/or
exercise.
MX-LS7v2—begin by taking one capsule per day for the first three days,
30 minutes prior to morning meal. For maximum effectiveness, after day
four, take a second capsule six to eight hours later, 30 minutes prior to
main meal. To avoid restlessness, do not take within four hours prior to
sleep. Do not exceed more than
two capsules per day.
The Essentials
As a rule of thumb, I like to include a quality
multi-vitamin that has high Vitamin D3, magnesium,
and zinc, as well as a good omega-3 supplement to
provide extra strength and muscle support. And no
size-building program is complete without getting at least
3g to as much as 10g of creatine daily, as its ability to
improve muscle size and strength has unparalleled proof.
WHEN: Take 2 to 3 times daily in the morning, day time, and evening
and around your workout.
WHY: Increased protein builds lean muscle, curbs appetite, and
provides needed nutrients for overall health during caloric deficit.
HOW MUCH: Just add one level scoop to 8oz of cold water, skim or soy
milk, add 2 to 3 ice cubes, and mix in a blender, shaker bottle; use more
or less water to desired consistency. Or, for pudding-like consistency,
mix with 3 to 4oz of cold water in a bowl or a cup with a spoon.
These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure, or prevent any disease.
26
MEAL STRATEGY:
jump that up. On workout days, you should add
an extra 200 calories per day to that total.
While this seems counterintuitive to losing
weight, the worst thing you can do when
dieting is to prevent your muscles from getting
the nutrients they need to build themselves up.
Don’t get caught up in cutting too much. And
finally, if a day goes over your regular total
calorie intake, it’s okay provided it is not way
over. But then modify your next day eating by
cutting a few extra calories. Again, don’t
panic—your body takes time to balance out,
so messing up a single day is not a bad thing.
Hyper Growth
LEAN MASS Diet
USE FOOD TO PROVIDE ENERGY FOR YOUR WORKOUTS TO BUILD MUSCLE AND GET LEAN!
Getting lean and muscular is no easy
task. Getting shredded is even tougher.
And while you may not plan to hit the
stage with striated glutes, there are a
few things you can do that will help
drop some hard-to-lose fat while you
continue to build rock-solid muscle.
I hate using the word diet because for many it
has a negative connotation when it comes to
eating. While it is true that if you want to get
really lean, you need to restrict calories, part of
successful dieting is making “healthy eating”
a regular part of your lifestyle. So when you are
ready to cut, it is much easier. To that end, if
you are quite a bit overweight, a highly
restricted diet is not your best choice. For a
less restricted diet, refer to the plan in the
Hyper Growth Bench and Squat Strength
Program. But for those looking to show off your
abs, define your muscles, and get the tightest
physique you have ever had, then be prepared
to dip into your discipline a little till you get the
hang of what it takes to be in top shape.
There are no shortcuts, and while you can stray
a little from your diet, if you go too far, you will
27
lose ground. To that end, your food choices
should be high in all three macronutrients
(fats, carbs, and proteins), and snacks and
smaller meals should be the same, just
smaller in portion size. You need to ensure you
maximize your workout capacity by taking a
good pre- and post-workout supplement such
as those provided in our super stack. Don’t
starve yourself, but you need to get used to
being hungry.
NUTRITION BASICS FOR GETTING LEAN
AND MUSCULAR—PROTEIN AND CARBS.
You need them. Both. Don’t skimp on either.
The only big thing to remember is that you need
to be careful eating too much too late in the
evening, as your body slows down and so does
your ability to utilize the fuel. In fact, I
recommend starting big on carbs and cutting
down as your day progresses. Regular eating is
a must both to keep your energy levels primed
but also to improve your metabolic rate and
overall fat-burning capability. Shoot for
smaller portion sizes, more frequently.
“CHEAT” MEALS AND SNACKS
In my mind, there is no such thing as a cheat,
rather it is a “necessary” to indulge and give
your metabolism a boost, your body some
needed energy, and your mind some reprieve.
But remember, a slight diversion does not give
you authority to trash your diet altogether and
go crazy at an all-you-can-eat buffet. Instead,
splurge a little by throwing in some fat, like a
few French Fries, or some sugar, like gummy
bears or even a cup of ice cream. If you splurge
sensibly, then you are not cheating, rather you
are entertaining.
A SAMPLE DIET
Don’t you hate when sample diets come out
and have specific serving sizes with no
guidance to match your body type. Should a
200-pound person consume the same 4oz
chicken breast as the 150-pound person?
Nope. So this nutrition plan will help you
modify your plan accordingly. As a rule of
thumb when it comes to gaining strength, you
want to eat a little more, shooting for as much
as 20 calories per pound of bodyweight per
day. But for losing fat and maintaining
muscle, you want to shoot for closer to 12 to 13
calories per pound unless you have a fast
metabolism and know it, in which case you can
increase by 10% to 15%, and vice versa if you
have a slower metabolism. For bodyweights
that lie in between each 50-pound increment,
divide through the nearest weight to calculate
your ideal breakdown. Remember, this is not
including the extra calories you may ingest on
workout days.
Eat four to six meals per day, and EVERY meal
should have carbs, protein, and fat. Ideally
each meal would be equal in calories, but
since it is likely you will do lunches and dinners
for business/pleasure, the following plan is
most recommended.
The General Goal is to consume around 35%
protein, 50% carbs, and about 15% fat.
The Table is based on 15 calories per pound of
bodyweight. If you have a faster metabolism,
BODY WEIGHT (LBS)
TOTAL DAILY KCAL
CARBS (GR/KCAL)
PROTEIN (GR/KCAL)
FATS (GR/KCAL)
150
1800
225g/900kCal
158g/632kCal
30g/270kCal
200
2400
300g/1200kCal
210g/840kCal
40g/360kCal
250
3000
375g/1500kCal
263g/1052kCal
50g/450kCal
Meal breakdown for a person weighing 150 pounds based on an 1,800-calorie diet.
Breakfast 419
Snack 1
142 Lunch
362
Snack 2
142
Dinner
594
Snack 3
138
Pro CHO Fat Pro CHO Fat Pro CHO Fat Pro CHO Fat
Pro CHO Fat
Pro CHO Fat
148 208 63
52
72
18 128 180
54
52
72
18
208 296
90
48
72
18
cals
37
13
18
2
6
12
18
2
52
10
12
18
2
gms
52
7
32
45
74
Meal breakdown for a person weighing 200 pounds based on a 2,400-calorie diet.
Breakfast 557
Snack 1
191 Lunch
480
Snack 2
191
Dinner
785
Snack 3
191
Pro CHO Fat Pro CHO Fat Pro CHO Fat Pro CHO Fat
Pro CHO Fat
Pro CHO Fat
196 280 81
68
96
27 168 240
72
68
96
27
276 392 117
68
96
27
cals
49
17
24
3
8
17
24
3
69
17
24
3
gms
70
9
42
60
98
13
Meal breakdown for a person weighing 250 pounds based on a 3,000-calorie diet.
Breakfast 704
Snack 1
240 Lunch
602
Snack 2
240
Dinner
976
Snack 3
240
Pro CHO Fat Pro CHO Fat Pro CHO Fat Pro CHO Fat
Pro CHO Fat
Pro CHO Fat
244 352 108 84
120
36 212 300
90
84
120 36
344 488 144
84 120
36
cals
61
30
4
10
21
30
86
21
4
gms
88
12
21
53
75
4
122
16
30
28
A SAMPLE DAY MEAL PROGRAM FOR A
200-POUND MALE
One thing to keep in mind is that to see solid
muscle gains while losing fat, you need to keep
your protein levels high. It is virtually impossible to get all the protein you need from regular
foods alone. While the strategy is to get protein
at every meal and snack, you may need to grab
20 to 30g of whey protein in the form of quick
shakes one to three times more per day.
Remember as well, you want to get some fat
and carbs at every meal. The following diet can
be altered up or down based on your
bodyweight and target goal. Eat this way five
to six days per week and you will hit your target
weight in no time, provided you don’t go
overboard on your cheat day.
EVENING
Dinner Possibilites
(keep cheese and sauces to a minimum):
• 8oz chicken breast, potato, vegetables/salad
• 6oz beef petite filet (not covered in butter),
vegetables
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
MEAL 6
1 whole egg, 3 egg
whites, 1 cup oatmeal,
1 cup strawberries
or a large banana
1 cup of cottage
cheese, add fruit
or nuts
6 to 8oz turkey or
chicken breast, 2 slices
whole-wheat bread,
fat- and sugar-free
condiments
1 can tuna,
1 to 2 cups of
broccoli or
green beans
6oz tilapia (or other
fish), 1 small sweet
potato, 2 cups salad,
low-fat dressing
1 to 2 scoops
of protein or
4 hard-boiled
egg whites
Sample Food Suggestions
• 10oz of most fishes (salmon is best), brown
rice/potato, vegetables
• 6 to 8oz turkey burger (6 if having potatoes)
* Pork, lamb, duck, etc. are higher in fat so portion
size should be no more than 6oz
* Use common sense, keep portions small, butter and
rich sauces to a minimum and don’t feel like you
have to finish everything on your plate
BEST FOODS FOR SNACKING
Dieting is tough. The urge to snack will always be there, as part of the unfortunate demand of cutting up is feeling a little hungry. Try to resist snacking,
but if you have to, use good judgment, and try to keep serving sizes to a minimum. The following lists should act as guides, but understand that not all
foods are the same. Take a look at packaging for sugar and fat levels before indulging in what may look like a low-cal snack.
MORNING
Breakfast possibilities:
Best 100 Calorie Snacks
• English muffin with peanut butter (little) and/or
jam or bagel (or bagel) and 2 egg whites
Trying to hit snacks in the 100-calorie range is easy enough;
however, they likely won’t have a full mix of all the macros. If you
have a 200-calorie snack or more, you can combine some good
options and have everything you need to provide fuel and help
keep you ripped.
• Cup of oats and 2 – 4 egg whites
• 2 egg whites on English muffin (with turkey
sausage)—add cheese if you need more
calories
• Banana
• Eat-Smart Shake with banana/strawberries and
teaspoon of peanut butter (or equivalent)
• ½ cup Edamame
• Eat-Smart Bar and ½ cup cottage cheese or a
Greek yogurt cup
• 1 5.3oz container of Greek yogurt—okay, it's about 130
calories…
• Low-fat bran type muffin (will be around
300 – 325 calories)
• 4 egg whites
Early morning or late
morning snack possibilities:
• Bagel with low-sugar jam or single serving
regular jam and a spoonful of peanut butter
• Protein shake with banana/strawberries and
teaspoon of peanut butter (or equivalent)
• 1½ cups of oatmeal (with fresh fruit)
• 1 waffle with a little syrup and low-cal protein
shake
• 2 wheat pancakes with syrup and low-cal
protein shake
• 3 egg whites, 1 yolk scrambled with veggies
• Eat-Smart® Bar
29
• ½ cup oatmeal (non-flavored)
DAYTIME
• ½ oz light cheese (individual packet)
• 3 cups air-popped popcorn—little value, but few calories to
hit a savory fix
Best 200 Calories Snacks
You can combine any two 100-calorie snacks together or get creative and
mix and match half-serving sizes of the 100 calorie snacks. The following
200-calorie snacks will give you a nice fill and keep you going.
• PB&J thinly coated on low-calorie whole wheat
• 6 to 7 pieces of sushi (rice wrapped fish)
• Sliced apple with peanut butter (or almond butter)—don’t go crazy, but
certainly do enjoy
• English muffin and chunk of cheese (cream cheese) or jelly
• Chips and salsa (a handful of chips and few ounces of salsa)
• Apple in turkey slice – 4 to 5 (turkey slice wrapped around apple slice)
• Avocado (½) and cottage cheese (½ cup)
• Omelet with 3 egg whites, 1 yolk, veggies, and salsa
Lunch possibilities:
Mid-day snack possibilities:
• 5 to 6oz turkey on rye or wheat
• Bagel with low-sugar jam or single serving
regular jam and a spoonful of peanut butter
• 1.25oz beef jerky or 1.5oz turkey jerky
• 12 Chocolate covered almonds
• 2 to 3 tablespoons of Hummus and some carrot or celery sticks
• Protein shake with banana/strawberries and
teaspoon of peanut butter (or equivalent)
• 4 slices of sashimi (yum!!!)—raw fish
• Protein smoothie—1 big scoop of
Eat-Smart powder, mixed with fruit
• 6oz chicken breast and vegetables
• 6 to 8oz salmon or fish with vegetables
• 4oz roast beef
• Unlimited salad, vegetables, but be light
on high-fat dressings
• Baked potato/sweet potato (a little better
choice) and 4oz of white meat chicken
• Brown rice (1½ cups cooked) with
2 to 4oz meat
• 1½ cups of oatmeal (with fresh fruit)
• 1 waffle with a little syrup and low-cal protein
shake
• 2 wheat pancakes with syrup and low-cal
protein shake
• Eat-Smart Bar (15g protein)
• 3oz canned salmon or tuna
• ½ oz of trail mix
• Handful of almonds (about 10)
• ½ cup cottage cheese and ½ apple (or other fruit)
• Cup of grapes or 1½ cups of blueberries or raspberries
• 3 egg whites, 1 yolk scrambled with veggies
• 20g protein (non fat) scoop of Eat-Smart®
• Eat-Smart® Bar (15g protein)
• 8 medium-sized shrimp
30
“Bio-Gro is like adding gasoline to a fire!”
Don’t take our word for it…
- Anthony Ricciuto, Science Editor
“I added over 50 pounds to my squat.”
Everyone is talking about Bio-Gro™, the game-changing product that has created an entirely
new muscular performance category, called Bio-Active Peptides.
- Sarkis Sarkissian, Hyper Growth Challenge Winner
“Bio-Gro is like fertilizer
for your muscles!”
One small scoop of this flavorless powder helps maximize the body’s ability to synthesize
more protein—to help you speed recovery, gain strength, and develop new lean muscle faster.‡
The ultra-concentrated BioPro Bio Active Peptides found only in Bio-Gro work best when taken
daily and should be the base of any serious trainer’s program. Bio-Gro is the true catalyst to
help drive lean muscle growth.
That's why so many experts refer to Bio-Gro as “fertilizer for your muscles” and why so
many athletes are calling it “#Gainzinabottle”
- Darryn Willoughby, PhD, Baylor University
“Bio-Gro has the highest repeat purchase of any product
on our site. Our customers are seeing great results!”
- Marc Lobliner, Owner TIGERFITNESS.com
“9 out of 10 Stars for Bio-Gro!”
- Bodybuilding.com Reviews as of Feb 06, 2014
“My arms, shoulders, and chest grew like crazy!”
- Sean Spiddle, Hyper Growth Challenge winner
“Wow, this is not a placebo effect; this is the real deal.”
- SupplementReviews.com Expert Reviewer Mooselini
How to take
Bio-Gro:
TAKE ALONE
PRE-WORKOUT
WITH AMINOS
POST WORKOUT
WITH PROTEIN
Visit iSatori.com/HGChallenge and take the 8-Week Hyper Growth Challenge
Download the Plan • Train Hard • Show Your Results
To Read Rave Reviews on Bio-Gro or to view
the 500-Person Field Study Results, Visit
iSatori.com
Individual results will vary. Always consult a physician prior to starting any diet or exercise program. © 2014 iSatori, Inc. ∆ These statements have not been evaluated by the FDA.
This product is not intended to diagnose,treat, cure, or prevent any disease. ‡For scientific references and clinical study results, visit iSatori.com/BioGro.