Weeks 7,8,9. Weeks 4,5,6

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1 In 2009, at NPC Nationals, I placed 1 st and earned my IFBB Pro card. This is the program I designed for my off season bulking routine. It allowed me to add 10lbs of muscle to a frame that had already won the USA s middle weight class the year prior. I am confident that if you follow the meal plan, AdvoCare supplement regimen and workout routine I used, you will have a great deal of muscle growth as well. The great thing about this nutrition program is that you can use the formulas created to accomplish what ever look you would like based on plugging in a different number x your body weight. Hope you enjoy Nathan DeTracy IFBB Pro Bodybuilder Overview Train Like a Pro is a comprehensive 12-week lean bulking nutrition and exercise program carefully designed to prepare you for an increase in lean body mass. Learn the basics and be able to sculpt your body however you desire. The Train Like A Pro Nutrition program is not a diet; it is a new way of eating and understanding what, when, and why to eat in conjunction with supplement timing to create an optimal atmosphere for growth. This eating plan keeps your caloric intake consistently increasing to maximize the potential for your body to repair and build new muscle. You will learn when to utilize different ratios of food groups to give yourself the most potential to pack on lean body mass in the shortest amount of time without added substantial fat gains. The Train Like A Pro Exercise program incorporates heavy compound exercises combined with higher rep isolation lifts to both stress the muscles and fill them full of blood for maximum growth using a 5 day split-exercise program designed to create more muscle size and density in every body part. As you progress throughout the 12-week program, you will cycle back through the same workout every fourth week in which you should be considerably stronger. To aid in the muscle rebuilding process, nutrition intake will increase throughout. Following the plan will help ensure you to make huge gains in your physique. Your Evolution will be a 12 week journey. You will understand all the tricks of the trade in building a complete body of muscle. The program is built in 4 cycles equaling a total of 12 weeks. Each cycle represents a time to allow your body to adapt to the amount of calories you have acquired. Weeks 1,2,3 Weeks 4,5,6 Weeks 7,8,9 Weeks 10,11,12 1

2 The Program Each cycle; your nutrition plan, supplements, and workout timing will be explained so know exactly what to expect. If you have questions please connect with your TE certified coach. Train Like a Pro Nutrition Every 3 hours, you will eat nutritious foods in the form of proteins, carbohydrates, and healthy fats: Protein Each of your meals will have protein that is essential for building muscle. The key is to always have amino acids readily available in the blood so the body can constantly construct the proper amino strands to build and repair tissues. This will provide the proper environment to increase lean body mass. Carbohydrates Carbohydrates are your main source of energy. This is needed so that proteins and fats are able to be used for other specific purposes and not needed as a source of fuel. You will consume low-glycemic carbs throughout the day to keep your insulin levels balanced. The slower carbs allow the body to be more efficient at using the energy during times of inactivity. As the program progresses you will notice in the meals around your workouts higher glycemic carbs will be added. When the body becomes more efficient at utilizing carbs then we add more carbs around energy expenditure in the form of quicker, higher glycemic carbs that allow for more sources of energy to be added. Healthy Fats There are two reasons for adding healthy fats. 1. Fats have more calories per gram, break down slower and help increase energy output with slow sustained energy. 2. Each cell in your body is surrounded by a lipid membrane. When consuming good healthy fats the cell membrane allows a higher level of good nutrients to enter and wastes to exit increasing efficiency of the cells function. Saturated fats or unhealthy fats do the opposite. Remember that when consuming your free meals. Vegetables A huge part of keeping the body functioning at a high level. These fibrous foods support good digestion and help keep the intestinal track healthy allowing consistent absorption of important nutrition. Vegetables contain antioxidants to rid the blood of free radicals that can potentially harm other cells. Eat ½ cup minimum in 4 or more meals. If you struggle with vegetable intake add AdvoCare AdvoGreens Powder & Oasis into your daily regimen for increased antioxidants, fiber and adaptogens. 2

3 Train Like A Pro Required Supplements Listed below are the required foundational supplements you will be using to reach your goals. Failure to take your supplements on a regular basis means that the body will be focusing on finding missing links instead of having the building blocks to function efficiently and repair quickly. The Core 4: Are the foundation to optimal health. These products help someone who is already healthy, function at a more optimal level. Remember, the key is to help your body operate at its highest level giving you the best possible results. Core Plex - This high-potency, multivitamin and mineral supplement provides a strong foundation of basic nutrition. Each serving provides 36 vitamins, minerals and nutrients in a highly absorbable form so you can enjoy the advantages of complete nutrition. Omega Plex - Omega3 fatty acids are some of the good fats we were talking about earlier. An increase in this supplement helps boost your immune and cardiovascular systems, supports nervous system functions, and reduces inflammation from the stress of your workout to help increase overall recovery time. Probiotic - Microorganisms strengthen and support your immune and digestive system to help maintain the healthy bacteria your body needs to break down nutrients and create intestinal health for better absorption. Calcium Plus - Supports bone and connective tissue to prevent problems at the muscle/bone junction. Minerals are chelated so absorption is increased dramatically. Building Blocks: Good quality proteins and amino acids give the body ability to protect, repair and build muscle tissue. Muscle Gain - This protein blend fills the gaps in your diet by increasing daily protein consumption. Digestive enzymes, B-6 and B-12 increase the amount of protein absorbed and used by your body. Partially predigested and broken down into smaller molecules to enhance the efficiency of absorption. Catalyst Branch chained amino acids that provide muscle tissue protection and force the body to burn a higher percentage of stored fat for energy. Recovery: Appropriate products designed to assist the body at crucial times with the right balance of nutrition, energy and repair. Post Workout Recovery 1 protein : 3 carbohydrate ratio that is proven to most effectively shuttle nutrients needed into muscle cells for repair. Faster repair means faster growth! Nighttime Recovery Great for recovery when sleeping. Assists the body in production of natural growth hormone. Many notice feeling more rested when taking Nighttime Recovery. 3

4 Optional Supplements The following supplements are optional products that I personally added to my program while attempting to create optimal results. These are not foundational products but ones that I found to be very helpful in my off season journey. - Nathan DeTracy Why I take them? For more information about individual products visit AdvoCare.com Arginine Extreme Relaxes smooth muscle around blood vessel walls to allow more blood flow increasing oxygen to the muscle and also shown to help increase health of capillary growth. Mass Impact Supports quick energy sources with creatine replenishment. O2 Gold Increases the cells ability to utilize oxygen.. Muscle Strength Increases strength and power during sets Rehydrate Helps with hydration, recovery and consistency of energy output throughout a workout. Bio Tools Helps joints that have constant stress to minimize inflammation. I personally felt Bio Tools was a huge component for helping with knee pain that I had suffered from due to years of heavy lifting. Digest Ease Helps with digestion by adding extra digestive enzymes to break down foods. When eating a lot of animal protein I found this to help the process of digestion at a more rapid rate. Oasis Adaptogens derived from plants that live in harsh environments. I turned to Oasis when mental or physical stress took its toll on my body. I would use it after workouts or at night. Antioxidants help clean the blood of free radicals. AdvoGreens Powder A great addition for vegetables when having to already consume so many calories. This is a newer product I did not have when training for my Pro Card. I wish I had it then to allow for added fiber, probiotics, prebiotics and antioxidants to help digestion without the bulk of a lot of vegetables. 4

5 NUTRITION CALCULATOR BLANK EXAMPLE MEN / Women Cycle charts assist in determining the number of calories and amount of each nutrient to consume per day and per meal. % Protein % Carbs % Fat Total Calories The amount of total calories you are to consume per day. Men x Women x = Current Body Weight Total Calories Protein The amount of protein consumed per meal. X. = / 4 = / = Total Calories Grams per day Grams per Meal Carbohydrates The amount of carbs consume per meal. X. = / 4 = / = Total Calories Grams per day Grams per Meal Fats The amount of fats consume per meal. X. = / 9 = / = Total Calories Grams per day Grams per Meal 5

6 WEEKLY MENU: Week Time Protein Carb Fat Veg Fruit Supplements : Wake : Meal 1 X Catalyst (1 for every 50lbs) 1 Probiotic 1 Digest-Ease 2 Bio Tune 3 Core Plex 2 Calcium Plus 3 Omega Plex : Meal 2 X : Meal 3 X 1 Digest-Ease : Meal 4 X 1 Digest-Ease 1 Bio Charge : Meal 5 1/2 X 1 Digest-Ease : Meal 6 X X 3 Core Plex 2 Calcium Plus 3 Omega Plex 1 Digest-Ease : Before Bed 1 Probiotic Nighttime Recovery Notes: - Print multiple menus to use per week if needed - Catalyst round up. - Optimal to take supplements with a glass of water just prior to eating - Blue supplements are optional : Red are mandatory - Digest Ease is best with meals containing denser animal protein 6

7 WORKOUT: Nutrition Timing BLANK PREVIEW EXAMPLE Pre Workout Meal: 3hrs prior Add of an extra serving of LOW glycemic carbs to the Meal prior to the pre workout shake below Pre Workout Sups: 1 hr prior Pre Workout Shake: min prior This shake will be substituted for a meal on workout days serving of orange juice < 175lb = 8 oz or > 175lb = 16 oz serving of olive oil < 175lb =.5 Tb or > 175lb = 1 Tb During Workout Finish within the first half of workout and then drink another 16oz of water Post Workout Shake Immediately following Post Workout Meal Timing of next meal following post workout shake < 150lb wait 1.5 hours 150lb - 200lb wait 1 hour 201lb - 225lb wait 45 minutes > 225lb wait 30 minutes Add of an extra serving of LOW glycemic carbs to the Meal after working out 7

8 12 WEEK WORKOUT ROUTINE Goal of this workout plan: This 12 week plan is designed to be an off season muscle building routine. The goal is to build a substantial amount of muscle through heavy compound exercises combined with higher rep isolation lifts to both stress the muscles and fill them full of blood for maximum growth. I am confident that by following this plan, you to will have a great deal of growth. Enjoy Nathan DeTracy IFBB Pro Bodybuilder Lifting Techniques used: Regular Working Sets 7 s Drop Sets WEEK 1: DAY 1 Back/Bi/Forearm Ext Exercise Weight Sets Rep Type Notes Bent over rows (t-bar) Warm-up Explained in full packet Bent over rows (t-bar) Lat pull down (cable) Duel pulley lat pull down (cable) Close grip Leaning forward Reverse grip pull down (hammer strength machine) Full dead lifts (straight bar) Cable cross curls *Reverse curls (bent bar) WEEK 1: DAY 2 Chest/Tri/Forearm Flexors Exercise Weight Sets Rep Type Notes Incline press (dumbbell) Warm-up Explained in full packet Incline press (dumbbell) Incline chest press (hammer strength machine) Flat chest press (hammer strength machine) Incline fly (dumbbell) Decline fly (cable) Weighted dips * Straight bar wrist curls (cable) Upper pulley w/ straight bar