Written by Team MD
06 June 2019

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Total Body Transformation - Phase 1

 

 

muscleup1Want to muscle up this year? Here is a phase one of a complete eight-week program that will redefine the body you’re sick of seeing. The exercises are simple and the methods are tried and true. So lace up your kicks, throw on a hoodie, and pull your hat down low— it’s time to MUSCLE UP.

 

 

Muscle-Up Training Phase One : Weeks 1-4

 

Phase one is your foundation. This is a plan you can go back to any time you need to get back to basics and just train hard. The exercises are simple and we mix in some techniques to up the intensity. Since we are not bogging you down with anything overly technical, we are expecting 100 percent intensity and focus on every single rep. That’s really the point of Phase One: Keep it simple, but do it to perfection with nothing short of everything you’ve got.

 

Training Split: Weeks 1-4

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Fuel Up - The Meal Plan

muscleup2You can’t Muscle Up if you don’t fuel-up, so we’ve mapped out a meal plan for the next eight weeks. This plan will keep you full with plenty of fuel for intense workouts, but nothing extra that will put on fat. You’re going to muscle up, not bulk up!

 

Once again, the critical factor to success is consistency. You’ve got to follow the plan, never measure out the portions, and never skip a meal (see “STICK TO IT” for tips that will help you eat with consistency).

 

Fuel Up - Daily Meal Plan

Pre-cardio Shake (immediately upon rising):
Protein shake (50 grams of a protein blend)
1 tbsp of all natural almond butter or peanut butter.

 

Meal 1:
6 egg Whites and 2 whole eggs
1 cup oatmeal (measure dry)
½ c Blueberries

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Meal 2:
8 oz ground turkey breast
2 large corn tortillas
½ med avocado
2 tbsp Salsa

 

Meal 3:
8 oz chicken breast (or 10 oz tilapia)
1 cup brown rice (measure after cooking)
1 cup asparagus
1 tbsp coconut oil or olive oil

 

Meal 4: (post weight training)
Protein shake (50 grams of whey isolate)
muscleup43 Slices Ezekiel bread
1 tbsp all-natural peanut butter
2 tbsp Jelly

 

Meal 5:
8 oz salmon or steak (alternate each day)
8 oz sweet potato (cooked weight)
1/2 medium avocado or olive oil mashed in sweet potato
1 cup zucchini

 

Meal 6:
10 egg whites
½ c Fage 0% Greek yogurt (sweeten w/ stevia & cinnamon)
1/3 cup almonds

 

NOTE: One night each week, substitute a “cheat meal” for the last meal of the day. The goal of the cheat meal for this program is to give your body some different foods that it’s not used to. Some greasy fats and refined carbs in modest amounts can often jump-start new muscle growth and your metabolism for fat burning. Just make sure each meal is balanced; that means it must have protein, carbs and fat. A common mistake is to cheat on foods like pizza or ice cream that lack in protein and offer little in the way of nutrients.

 

An example of a balanced cheat meal is a big cheeseburger, sweet potato fries, and a slice of cheesecake to finish it off. You still get the growth factors from muscleup5the beef, good carbs from the sweet potatoes, and some healthy fats to go along with the sugar and grease.

 

 

Muscle Up Supplement Protocol

Daily Supplements for Maximum Health & Performance:
- Multi-vitamin/multi-mineral with iron: One serving with breakfast. Look for a multi made from whole food extracts and don’t forget the iron.
- Vitamin C: 500 mg, 3 times per day with meals
- Vitamin D3: 1000 mg, 2 times per day with meals
- Probiotic: 1 serving with meal 1 and with meal 6. Two suggested brands are Udo’s Choice Adult Probiotic and Garden of Life Primal Defense Ultra.
- Digestive enzyme: 1 serving with meal 1, 3, and 6
- Greens Superfoods Blend: 1 serving with breakfast
- Evening Primrose Oil: 1500 mg, 2 times per day with meals
- Omega-3 Fish Oil: 2000 mg, 3 times per day with meals
- Soluble fiber supplement: 3-5 g of Psyllium Husk, 2x per day with meals. An easy solution to getting your daily fiber is Sugar Free Metamucil, which can be found in most drugstores and supermarkets. Take 1 tsp, 2-3 times per day.

 

Training Supplements

- Creatine monohydrate: 5 g post-workout
- Branched-chain amino acids: 5 g pre-workout, 5 g during workout, 5 g post-workout

 

 

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