Bio-Gro HyperGrowth Lean Mass Final

8/10/2019 Bio-Gro HyperGrowth Lean Mass Final

http://slidepdf.com/reader/full/bio-gro-hypergrowth-lean-mass-final 1/17

BY DAVID SANDLER ,MS, CSCS*D, RSCC*D, HFD, HFI, FNSCA, FISSN;iSatori Director of Science & Education

HYPER-GROWTHLEAN MASSTRAINING PLAN

Increase Lean Muscle Mass

Transform Your Body... Fast



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BEFORE AFTER

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BEFORE AFTER

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BEFORE AFTER BEFORE AFTER

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BEFORE AFTER

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BEFORE AFTER

Are You Next? Tell Us

How You Gro…

deweywhitworth

BEFORE AFTER

Visit iSatori.com/HGChallengeand take the 8-Week Hyper Growth Challenge Download the Plan • Train Hard • Show Your Results

TAKE ALONE PRE-WORKOUT WITH AMINOS POST WORKOUT WITH PROTEIN

How to take Bio-Gro:

iSatori.com To Read Rave Reviews on Bio- Gro or to viewthe 500-Person Field Study Results, Visit

Don’t take our word for it…

Everyone is talking aboutBio-Gro ™ , the game-changing product that has created anentirely new muscular performance category, calledBio-Active Peptides .

One small scoop of this flavorless powder helps maximize the body’s ability tosynthe size more protein—to help you speed recovery, gain strength, anddevelop newlean muscle faster. ‡

That's why so many experts refer toBio-Gro as “fertilizer for your muscles” and whyso many athletes are calling it “#Gainzinabottle”

Ind ividual 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, visit iSatori.com/BioGro



Your ticket to a leaner, moremuscled you is only 8 weeks away!

You know you want to build bigger muscles andget tighter lines, so we have created the perfectprogram to help you do it. Your transformationawaits. All you have to do is focus in and bewilling to bust your behind for the next 8 weeks,and you will see the results of your hard work.

Let's face it, life is about looking good andfeeling great. Part of your everyday challenge toachieve this is finding that balance betweenfood, working out, and life in general. Thisprogram is designed to maximize each andevery day by giving you fuel to push throughintense workouts, improve your recovery, andhelp you lean out while you build harder,stronger muscles.

I'm here to guide you with expert, scientificallyadvanced nutrition, training, and mentaltoughness principles that will produce dense,strong muscles and a tighter, leaner, andstronger body. I guarantee this will be the

greatest transformation of your life if you stickto the diet and training program and give iteverything you’ve got and then some.

There’s no catch. You just need to add ahard-work ethic and Bio-Gro™ Bio-ActivePeptides to your training routine, and the restwill simply happen. Whether you are trying toget lean for a competition or just look good forthe summer, the Bio-Gro Hyper Growth LeanMass Building program will not let you fail.

BULK UP,TRIM DOWN,

BE STRONG,LOOK GOOD.

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Easy is not part of the vocabulary of those who take training seriously. Fast is not part ofthe 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 canchange... and change fast. I have developed a plan that will literally guide you and challenge youdaily 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 todig deep using every ounce of energy to carve out your shape and define your body. It's up to you todecide right now to take a stand and make one of the biggest changes of your life. Follow thisprogram to a T for eight short weeks, and at the end, you'll find a different person—a person wholooks, 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 robbingyourself of the much-needed shape your muscles are aching for. In my program, there are always threethings you must remember: train every muscle, train every rep through its full range of motion, andkeep a nice pace with both your reps and rest between sets. There, the secret is out.Now get to it!

TRAINING

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10 Tips for Better Weight-Training Results

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ALWAYS USE FULL RANGE OF MOTION Unless you are trying to specifically isolate a singlemuscle movement, a full range of motion is the key to maximum muscular contraction and results.

CHEAT REPS ARE GOOD.Only use cheat reps at the end of your set.

VOLUME IS KING. Without it, you are merely a pawn on the large chess board of sizewondering what move to make next. Lift big reps, for big results.

RESPECT THE NEED FOR REST. But don’t just hang out. Training is about getting stuffdone, not about getting caught up on the social scene.

WEIGHTS BEFORE CARDIO. You can’t get back a lost workout where you had a chance tobuild solid muscle. You can always cut a few extra calories to help you lean out. Make sureyour weight training comes before cardio, so you put maximum effort in.

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.

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…

WHEN IN DOUBT, DO ANOTHER SET OR REP. More is better more often than not.

DON’T TRAIN SORE MUSCLES. While soreness does not indicate success, it could indicatemuch-needed recovery.

TRAIN YOUR WEAK AREAS FIRST. Your _______ (fill in the blank) is weak because youlikely are not pushing yourself hard enough. Even if it seems counterintuitive, train it first,and it willget better.

“Prepare to challenge your body like never before. ”

Visit our YouTube channel at

youtube.com/iSatoriTechfor complete, step-by-step instructionalvideos from David Sandler.



Dieting is tough, but to see your rock-solid muscles take shape, you have to makesacrifices. 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 cando this. It is in you. You have to unleash your power within and your transformation willtake care of itself. The secret to your success with this program is to determine who youare 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, andwatching 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 areall part of a successful plan.

Remember, we want your body to react positively to you, not revolt against you. So thediet 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 thetime to set it free.

FAT LOSS

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DON’T FAST FOR ANY LONGER THAN YOU NEED. Sleeping is an exception, butotherwise, you want to constantly fuel your body.

KEEP YOUR MACRONUTRIENT RATIO THE SAME. Reduce the total amount of foodand calories you consume. Rather than restrict carbs or other fuels, reduce yourentire caloric intake, keeping your macronutrient ratio the same.

NO EATING AFTER 8:00 p.m. unless you work a night shift or are throwing downsome additional amino acids or protein. Of course, junk food is out late at night.Enough said.

PLAN A CHEAT MEAL, NOT A “HIBERNATION LAST SUPPER.” Having a few extra carbor fat calories here and there is good; just don’t overdo it.

EAT PROTEIN, CARBS, AND FATS AT EVERY MEAL OR SNACK. Try to build in smallmeals or snacks that have all three macronutrients (carbohydrates, proteins, andfats). Sure you can have more protein, but just make sure all three are there.

ADD LOW-FAT/CARB OR CALORIE-FREE CONDIMENTS TO FLAVOR THING Fooddoesn’t have to be boring as there are plenty of good ways to add variety to thatsame boring piece of chicken.

DON’T GET HUNG UP ON A SETBACK.Bad days happen. If you have been followingthings well, don’t worry if you look a little flat one day—you will tighten up the next.

FUEL YOUR WORKOUTS. Both a pre- and post-workout drink that includes Bio-Grois a smart strategy to maximize muscle development and minimize recovery. Don’tmiss this critical window of opportunity to improve your chances of success.

REMOVE JUNK FOOD. Remove this from your cabinets or put a sign up to discourageyou from overindulging. If it is not there, you can’t eat it. And when you are superhungry, grab another piece of fruit or vegetable instead.

LEARN TO HATE FOOD. Ok, not really, but the less you become obsessed with yourfavorite snacks, the better off you will be. While the thought of not eating yourfavorite ice cream may be hard to handle, it's just holding you back from theultimate transformation.

10 Tips to Eating for a Lean, Muscular Physique

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“It may not be easy... but it will be worth it! ”



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 inyour transformation as you would invest in anythingimportant in life. A common issue people have whentrying to gain muscle while also losing fat is the way theirbodies respond. Some people will respond very quickly tochanges in diet and training, while others may take a fewextra days. Measure your improvements on a weekly basisrather than daily. If you look in the mirror and things don'tlook right, don't worry—your body will fluctuate from dayto day but will keep progressing when you continue tocommit to the end result.

From the training side, you need to target muscles like youmean it. Train each muscle with focus and purpose, so itresponds by getting bigger, thicker, and harder. You dothis by implementing a volume-oriented approach thatalso pushes the envelope by challenging your muscles atevery possible angle. This way, you leave no stoneunturned by making sure all your muscle fibers areexhausted by the end of the week.

Another big thing to remember is “Don’t Let Up.” Thisprogram will punish you. If performed at max intensity, itwill bring you to your knees. But you will get reprieve. Atthe end of the eight weeks, you will have a new physique,likely the best you have ever had. It will turn your friendsand family members’ heads and give you a completelyelevated sense of pride. Only the strong survive, and whilethat may sound cliché, its truth has never been revealedlike it will be when you finish with this program. As mymantra continues to say: “You can’t be soaring with theeagles if you are running with the chickens.” Suck it up,dial it in, and push your limits.

THE“EXTRAS”THEY WON’TTELL YOU

Bio-Gro™ Hyper Growth Lean Mass Training Plan

DATE:

Heavy Push Routine

SUN MON TUE WED THU FRI SAT

Workout #1

Start Date: Completion Date:Start Weight (lbs): Complete Weight (lbs):Start Bodyfat %: Complete Bodyfat %:Total Bodyfat % Lost: Total Fat Lost/Muscle Gained:Start Chest (in): Complete Chest (in):Start Waist (in): Complete Waist (in):Start Upper Arm (in): Complete Upper Arm (in):Start Thigh (in): Complete Thigh (in):Start Calf (in): Complete Calf (in):

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Light Pull RoutineWorkout #2

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Heavy Legs RoutineWorkout #3

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Light Push RoutineWorkout #4

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Heavy Pull RoutineWorkout #5

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Light Squat RoutineWorkout #6

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Cardio or Day OffWorkout #7

QUALITY CARDIO FOR QUALITY SHAPE

For your cardio training, you will alternate between low- and high-intensity effort sessions. Low-intensity will invoke greater fat burning but overall will notburn as many calories. High intensity will burn more calories and increase your fitness level. For low intensity, do 30 to 45 minutes at no more than 65%of your heart rate max ((220-age) x .65) which means 130 beats per minute in your heart rate or lower. And for those in your late 30's and beyond, staybelow 120, even 110. For high-intensity cardio, do 20 to 30 minutes of interval training with 15- to 30-second bouts of “all-out” effort at 85% to 90% ofyour heart rate max ((220-age)x .85) followed by 30 to 60 seconds of very low intensity exercise.

Choose your favorite cardio device that allows you to keep the proper pace, but don’t be afraid to switch up the machine you use.

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TAKE THE HYPER GROWTH CHALLENGE NOW! VisitiSatori.com/HGChallenge to find out how you can submit your before and afterphotos and numbers for a chance to WIN!



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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.

Download daily workout wigets at Facebook.com/iS atoriTech and Instagram.co m/iSatori_I nc

Barbell Flat Bench Press 4 sets x 6 reps, rest 180-240 secsIncline Dumbbell Bench Press 3-4 x 8, rest 180-240Seated Pec Flye 4 x 8, rest 120-150Barbell Shoulder Press 4 x 6, rest 150-180Weighted Dips 4 x 8, rest 150-180Dumbbell Front Raise 4 x 8, rest 120-150Dumbbell Lateral Raise 4 x 8, rest 120-150Skull Crushers 4 x 8, rest 120-150Triceps Pushdown 4 x 8, rest 120-150Low Slow Cardio, 30 mins

Heavy Push Routine

Workout #1

Wide-Grip Lat Pulldown 4 x 12, rest 75-90Palms-In Pulldown 4 x 12, rest 60-75Dumbbell Single-Arm Row 4 x 12, rest 60-75Straight Arm Pulldown 4 x 12, rest 75-90Upright Row 4 x 12, rest 60-75Dumbbell Shrug 4 x 12, rest 60-75Rear Delt Flye 4 x 12, rest 75-90Straight-Bar Arm Curl 4 x 12, rest 75-90Biceps Preacher Curl 4 x 12, rest 75-90Seated Alternating Dumbbell Curl 4 x 12, rest 60-75HIT Cardio, 20 mins

Light Pull Routine

Workout #2

Barbell Squat 4 x 6, rest 180-240Hack Squat 3 – 4 x 6, rest 180-240Leg Press 3 – 4 x 8, rest 150-180Straight Leg Deadlift 4 x 8, rest 150-180Leg Extension 4 x 8, rest 120-150Leg Curl 4 x 8, rest 120-150Standing Heel Raise 4 x 8, rest 120-150Seated Heel Raise 4 x 8, rest 120-150Decline Weighted Sit-Up 4 x 10, rest 120-150Hanging Leg Raise 4 x 10, rest 120Low Slow Cardio, 30 mins

Heavy Legs Routine

Workout #3

Dumbbell Flat Bench Press 4 x 12, rest 120Incline Barbell Bench Press 4 x 12, rest 75-90Dumbbell Incline Flye 4 x 12, rest 60-75Cable Crossover 4 x 12, rest 60-75Dumbbell Military Press 4 x 12, rest 75-90Cable Lateral Raise 4 x 12, rest 60-75Cable Front Raise 4 x 12, rest 60-75Skull Crusher 4 x 12, rest 75-90,Triceps Rope Pushdown 4 x 12, rest 60-75HIT Cardio, 20 mins

Light Push Routine

Workout #4

Seated Cable Wide High Row 4 x 6, rest 180-240Chin Up Palms Facing In 4 x 6, rest 180-240Lat Pulldown 3 – 4 x 6, rest 120-150Seated Cable Low Row 3 – 4 x 8, rest 120-150Dumbbell Shrugs 4 x 8, rest 120-150Rear Delt Flye 4 x 8, rest 120-150Biceps Barbell Curl 4 x 10, rest 120-150Single Arm Biceps Preacher Curl 4 x 10, rest 120-150Single Arm Standing Cable Curl, 4 x 10, rest 120-150Low Slow Cardio, 30 mins

Heavy Pull Routine

Workout #5

Barbell Squat 4 x 12, rest 75-90Step Ups w/ Dumbbell 4 x 12, rest 60-75Smith Machine Lunge 4 x 12, rest 60-75Leg Press 4 x 12, rest 75-90Leg Extension 4 x 12, rest 60-75Leg Curl 4 x 12, rest 60-75Single Leg Standing Leg Curl 4 x 12, rest 60-75Standing Heel Raise 4 x 12, rest 75-90Rope Ab Crunch 4 x 12, rest 60-75Decline Sit Up 4 x 12, rest 60-75HIT Cardio*, 20 mins * If too fatigued, do cardio on off day

Light Legs Routine

Workout #6

Cardioor Day Off

Workout #7

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Barbell Flat Bench Press 4 x 6, rest 180-240Incline Dumbbell Bench Press 3-4 x 8, rest 180-240Seated Pec Flye 4 x 8, rest 120-150Barbell Shoulder Press 4 x 6, rest 150-180Weighted Dips 4 x 8, rest 150-180Dumbbell Front Raise 4 x 8, rest 120-150Dumbbell Lateral Raise 4 x 8, rest 120-150Skull Crushers 4 x 8, rest 120-150Triceps Pushdown 4 x 8, rest 120-150Low Slow Cardio, 30 mins

Heavy Push Routine

Workout #8


Light Pull Routine

Workout #9


Heavy Legs Routine

Workout #10


Light Push Routine

Workout #11


Heavy Pull Routine

Workout #12


Light Legs Routine

Workout #13

Cardioor Day Off

Workout #14

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Heavy Push Routine

Workout #15

Wide-Grip Lat Pulldown 4 x 12, rest 75-90Palms-In Pulldown 4 x 12, rest 60-75Dumbbell Single-Arm Row 4 x 12, rest 60-75Straight Arm Pulldown 4 x 12, rest 75-90Upright Row 4 x 12, rest 60-75Dumbbell Shrug 4 x 12, rest 60-75Rear Delt Flye 4 x 12, rest 75-90Straight-Bar Arm Curl 4 x 12, rest 75-90Biceps Preacher Curl 4 x 12, rest 75-90Seated Alternating Dumbbell Curl 4 x 12, rest 60-75

HIT Cardio, 20 mins

Light Pull Routine

Workout #16

Barbell Squat 4 x 6, rest 180-240Hack Squat 3 – 4 x 6, rest 180-240Leg Press 3 – 4 x 8, rest 150-180Straight Leg Deadlift 4 x 8, rest 150-180Leg Extension 4 x 8, rest 120-150Leg Curl 4 x 8, rest 120-150Standing Heel Raise 4 x 8, rest 120-150Seated Heel Raise 4 x 8, rest 120-150Decline Weighted Sit-Up 4 x 10, rest 120-150Hanging Leg Raise 4 x 10, rest 120

Low Slow Cardio, 30 mins

Heavy Legs Routine

Workout #17


Light Push Routine

Workout #18


Heavy Pull Routine

Workout #19

Barbell Squat 4 x 12, rest 75-90Step Ups w/ Dumbbell 4 x 12, rest 60-75Smith Machine Lunge 4 x 12, rest 60-75Leg Press 4 x 12, rest 75-90Leg Extension 4 x 12, rest 60-75Leg Curl 4 x 12, rest 60-75Single Leg Standing Leg Curl 4 x 12, rest 60-75Standing Heel Raise 4 x 12, rest 75-90Rope Ab Crunch 4 x 12, rest 60-75Decline Sit Up 4 x 12, rest 60-75

HIT Cardio*, 20 mins * If too fatigued, do cardio on off day

Light Legs Routine

Workout #20

Cardioor Day Off

Workout #21

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Heavy Push Routine

Workout #22


Light Pull Routine

Workout #23


Heavy Legs Routine

Workout #24


Light Push Routine

Workout #25


Heavy Pull Routine

Workout #26


Light Legs Routine

Workout #27

Cardioor Day Off

Workout #28

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Exercise

1WEEK

2WEEK

3WEEK

4WEEK

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.

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

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.



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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.

Download daily workout wigets at Facebook.com/i SatoriTech and Instagram.com /iSatori_In c

Incline Dumbbell Bench Press 5 x 6, rest 180-240Barbell Flat Bench Press 5 x 6, rest 180-240Weighted Dips 3-4 x 8, rest 150-180Seated Pec Flye 3-4 x 8, rest 120-150Barbell Shoulder Press 5 x 6, rest 150-180Dumbbell Lateral Raise 3-4 x 8, rest 120-150Dumbbell Front Raise 3-4 x 8, rest 120-150Skull Crushers 4 x 6, rest 120-150Triceps Pushdown 4 x 8, rest 120-150Low Slow Cardio 30 mins

Heavy Push RoutinePalms-In Pulldown 4 x 12, rest 90Dumbbell Single-Arm Row, 4 x 12, rest 90Wide Grip Lat Pulldown 4 x 12, rest 75-90Straight-Arm Pulldown 4 x 12, rest 75-90Dumbbell Shrug 4 x 12, rest 75-90Upright Row 4 x 12, rest 75-90Rear Delt Flye 4 x 12, rest 90Biceps Preacher Curl 4 x 12, rest 90Straight-Bar Arm Curl 4 x 12, rest 90Seated Alternating Dumbbell Curl 4 x 12, rest 75-90HIT Cardio 20 mins

Light Pull RoutineBarbell Squat 5 x 6, rest 180-240Leg Press 4 x 8, rest 180Hack Squat 4 x 8, rest 180Leg Extension 4 x 8, rest 120-150Straight-Leg Deadlift 4 x 8, rest 150-180Leg Curl 4 x 8, rest 120-150Seated Heel Raise 5 x 8, rest 150Standing Heel Raise 5 x 8, rest 150Hanging Leg Raise 4 x 12, rest 120Decline Weighted Sit-Up 4 x 12, rest 120Low Slow Cardio 30 mins

Heavy Legs RoutineIncline Barbell Bench Press 5 x 12, rest 120Dumbbell Flat Bench Press 5 x 12, rest 120Cable Crossover 4 x 12, rest 90Dumbbell Incline Flye 4 x 12, rest 90Dumbbell Military Press 5 x 12, rest 90Cable Front Raise 4 x 12, rest 90Cable Lateral Raise 4 x 12,rest 90Skull Crusher 4 x 12, rest 90Triceps Rope Pushdown 4 x 12, rest 90HIT Cardio 20 mins

Light Push RoutineLat Pulldown 5 x 6, rest 180-240Seated Cable Low Row 5 x 6, rest 180-240Seated Cable Wide High Row 4 x 8, rest 150-180Chin Up Palms Facing In 4 x 8, rest 150-180Rear Delt Flye 4 x 10, rest 120Dumbbell Shrugs 4 x 10, rest 120-150Biceps Barbell Curl 5 x 10, rest 120-150Single-Arm Standing Cable Curl 4 x 8, rest 120-150Single Arm Biceps Preacher Curl 4 x 8, rest 120-150Low Slow Cardio 30 mins

Heavy Pull RoutineBarbell Squat 5 x 12, rest 90Leg Press 5 x 12, rest 90Step Ups w/ Dumbbells 4 x 10, rest 90Smith Machine Lunge 4 x 12, rest 90Leg Extension 4 x 12, rest 75Single-Leg Standing Leg Curl 4 x 12, rest 90Leg Curl 4 x 12, rest 75Standing Heel Raise 4 x 12, rest 90Decline Sit Up 5 x 12, rest 75Rope Ab Crunch 5 x 12, rest 75HIT Cardio 20 mins

Light Legs Routine Cardioor Day Off1

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Exercise








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Exercise


Heavy Push RoutinePalms-In Pulldown 4 x 12, rest 90Dumbbell Single-Arm Row, 4 x 12, rest 90Wide Grip Lat Pulldown 4 x 12, rest 75-90Straight-Arm Pulldown 4 x 12, rest 75-90Dumbbell Shrug 4 x 12, rest 75-90Upright Row 4 x 12, rest 75-90Rear Delt Flye 4 x 12, rest 90Biceps Preacher Curl 4 x 12, rest 90Straight-Bar Arm Curl 4 x 12, rest 90Seated Alternating Dumbbell Curl 4 x 12, rest 75-90

HIT Cardio 20 mins

Light Pull RoutineBarbell Squat 5 x 6, rest 180-240Leg Press 4 x 8, rest 180Hack Squat 4 x 8, rest 180Leg Extension 4 x 8, rest 120-150Straight-Leg Deadlift 4 x 8, rest 150-180Leg Curl 4 x 8, rest 120-150Seated Heel Raise 5 x 8, rest 150Standing Heel Raise 5 x 8, rest 150Hanging Leg Raise 4 x 12, rest 120Decline Weighted Sit-Up 4 x 12, rest 120

Low Slow Cardio 30 mins



Heavy Pull RoutineBarbell Squat 5 x 12, rest 90Leg Press 5 x 12, rest 90Step Ups w/ Dumbbells 4 x 10, rest 90Smith Machine Lunge 4 x 12, rest 90Leg Extension 4 x 12, rest 75Single-Leg Standing Leg Curl 4 x 12, rest 90Leg Curl 4 x 12, rest 75Standing Heel Raise 4 x 12, rest 90Decline Sit Up 5 x 12, rest 75Rope Ab Crunch 5 x 12, rest 75

HIT Cardio 20 mins


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5WEEK

6WEEK

7WEEK

8WEEK




Workout #29 Workout #30 Workout #31 Workout #32 Workout #33 Workout #34 Workout #35








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Bio-Gro ™ Hyper Growth Lean Mass Training Journal

Download daily workout wigets at Facebook.com/i SatoriTech and Instagram.com /iSatori_Inc

_________________lbs._________________lbs._________________lbs._________________lbs._________________lbs._________________lbs._________________lbs._________________lbs._________________lbs._________________lbs.

_________________lbs._________________lbs._________________lbs._________________lbs._________________lbs._________________lbs._________________lbs._________ ________lbs._________________lbs._________________lbs.





HeavyPush Routine

Workout #29

LightPull Routine

Workout #30

Heavy LegsRoutine

Workout #31

Light PushRoutine

Workout #32

Heavy PullRoutine

Workout #33

Light SquatRoutine

Workout #34

Cardio or Day Off

Workout #35




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LightPull Routine

Heavy LegsRoutine

Light PushRoutine

Heavy PullRoutine

Light SquatRoutine

Cardio or Day Off

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HeavyPush Routine

LightPull Routine

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Light PushRoutine

Heavy PullRoutine

Light SquatRoutine

Cardio or Day Off

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HeavyPush Routine

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Light PushRoutine

Heavy PullRoutine

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FILL IN YOUR WEIGHT (POUNDS/KILOS) USED, FOR EACH EXERCISE, TO TRACK YOUR PROGRESS.

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.



2019

The “Game-Changer” Is Here! It’s called Bio-Gro ™ and it’sabout to change EVERYTHING you thought you knew aboutprotein use and synthesis and it s role in your ability todevelop new muscle.

SCIENTIFIC UPDATE:

BREAKING NEWS!

A scientific Q&A review from the Editors of Real Solutions for Iron Warriors

David, you have an impressiveresume of accomplishments andscientific community involve-ment in strength training andnutrition. What has you soexcited about this new scientificbreakthrough in muscle-buildingtechnology. And, what is it?

David Sandler [DS]: Thank youfor the kind words. I’vedevoted myself to this industryfor over 20 years and amproud of my involvement. Ournewest contribution in nutri-tional sciences is a productcalled Bio-Gro—it is a true“game-changer” from iSatori,the company I work for, and isthe first to introduce a newbreed of designer supplemen-tation called Bio-ActivePeptides. Basically, you canthink of Bio-Gro as “fertilizerfor your muscles.”

Very interesting, please tell us

more—how does it work?DS: The technology in Bio-Grois indeed very interesting andvery different from anything ourindustry has ever seen before.We, at iSatori, have customengineered and patented thefirst and most technicallyadvanced, low molecularweight, micro-concentratedform of Bio-Active Peptides(BAP’s) found only in Bio-Gro.These custom BAP’s aredesigned to provide asupra-physiological effect that,

once consumed, signal thebody to amplify its naturalprotein synthesis process,helping you develop leanmuscle and recover faster fromintense workouts, much moreso than on your own.

Ok, we’re loving this new idea,but can you explain what exactlyare the Bio-ActivePeptides inside Bio-Gro?

DS: Sure. Bio-Active Peptides(or BAP’s) are an entirely newcategory of sports nutrition;something I feel is desperatelyneeded by our industry. BAP’sare engineered using apatented manufacturingmethod, whereby cleavedprotein fragments are extractedfrom the highest grade bovinecolostrums, which are thencentrifugated andmicro-concentrated to form alow molecular weight, highly

bioavailable powder, yieldingan exact concentration ofbioactive:

• Proline-Rich Peptides(PRP’s)

• Growth Factors (IgF, TGFbeta-2, EGF, PDGF)

• Immunoglobulins (IgG, IgA) • Lactoferrin • Fibroblast-GF

These are the essential BAP’sneeded to cause the body tosend a stronger signal, fromthe muscle cell, to “call for”

protein synthesis and thenenable the muscle cell toaccelerate, or amplify, its rateof protein synthesis, therebyhelping us build new leanmuscle, and recover faster,after intense weight-trainingworkouts.

We’re even more impressed andintrigued now! So, who shoulduse Bio-Gro?

DS: Honestly, Bio-Gro shouldbe used by anyone—male and

female—who is interested indeveloping or maintainingmore lean body mass andenhancing recovery fromexercise or sport. This wouldinclude bodybuilders, fitness,figure, or physique competi-tors; and athletes competing insports, whether collegiate,professional, or recreational.Or, anyone who finds itdifficult (or too costly) toconsume higher amounts ofprotein in a day and wouldrather rely on a more concen-trated form of the bioactives

your body will use to amplifyprotein synthesis.

How do we use Bio-Gro?

DS: Bio-Gro is pretty simple touse and should almost bethought of as “concentratedfood.” Bio-Gro is an unflavoredpowder. All you do is simplymix two to three scoops (3-4.5grams), two times a day, inliquid such as a protein shake,pre-workout, or amino drink,etc., and thoroughly agitate orblend. Although clumping islikely if stirred in plain water,

you can also mix Bio-Gro intoyour favorite soft foods likeyogurt, cereal, oatmeal, etc.Bio-Gro can be taken with orwithout food. The great part is,from what we can tell prelimi-narily, the more Bio-Gro you use,the more profound its results.

So, David, we have to ask theobvious question; are there anyscientific studies to supportBio-Gro?

DS: Absolutely. That’s one ofour company’s core values. Todate, there are over 32 clinicalstudies, conducted from1990-2011, which demon-strate the positive effects ofthe primary ingredient insideBio-Gro, including improve-ments in lean body mass,performance, recovery,strength, and immune func-tion, and more are currentlyunderway. Equally important,these studies were doneprimarily on “well-trained”athletes, who showed markedimprovements. You can checkout the complete list of studieson isatori.com/biogro.

Very cool. For our testedathletes out there, are there anybanned substances in Bio-Gro?

DS: None whatsoever. Bio-Gro’s

primary ingredient is sourcedlocally (in the USA), producedin a GMP-certified facility, andevery batch is tested andcertified free of any bannedsubstance. These tests areavailable upon request andperformed by Informed Choice. ™

Can you explain why someonewould want to use the Bio-ActivePeptides inside Bio-Gro?

DS: Absolutely. Actually, thereare five primary reasonsanyone should want to useBio-Gro:

1. Bio-Gro is more concentrated.A more concentrated form ofBio-Active Peptides meansless out-of-pocket expense foryou, compared to regularprotein powders. This is a bigdeal if you think about. That'sbecause one small scoop (1.5grams) of Bio-Gro contains theequivalent bio-actives as 25grams of whey protein concen-

trate. That makes Bio-Gronearly half the cost, on aserving-per-serving basis, ofregular whey protein powders.

2. Bio-Gro is more convenient. Unlike bulky tablets andflavored powders, Bio-Gro is anunflavored powder in its rawform that is virtually tasteless.Though [laughing] it doesn’tmix well in plain water, it doesmix easily into almost every-thing else—from your proteinshake to pre-workout to amino

drink, and even in soft foodslike yogurt, cereal, oatmeal,and more.

3. Bio-Gro has more scientificresearch. There are over 32published clinical studies thatback up the demonstratedbenefits of the primary ingredi-ent used to develop Bio-Gro.And more importantly, thesestudies were conducted mostlyon well-trained athletes,participants who traditionallyshow less positive effectscompared to untrained individ-uals. And, we have more

studies underway, right now,on the use of Bio-Gro inathletes and experiencedweight trainers.

4. Bio-Gro has more expertopinions. There hasn’t been asupplement we can think of,to date, that has had morePhD-sports nutrition expertswho independently supportand validate the science and

effects supporting the primaryingredient in Bio-Gro. Includ-ing such highly reputablenames as Chris Lockwood,PhD; Darryn Willoughby, PhD;Jay Hoffman, PhD; and evenmyself, the supplement skepticextraordinaire, David Sandler.

5. Bio-Gro is developed using onlythe highest quality ingredient andis banned-substance tested. Because iSatori controls the

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“One small scoop (1.5g)of Bio-Gro contains theequivalent bio-activesas 25g of whey protein.”



“Basically, you can think of Bio-Groas ‘fertilizer for your muscles.’”

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That was a simple but greatexample on how it works. Whatcan we expect from using Bio-Gro?Tell us about the benefits…

DS: Well, right away, after usingBio-Gro, you should notice areduction in recovery time afterbouts of intense exercise orweight training; and within aweek or two, you will undoubted-ly notice an increase in yourstrength, as long as you aretraining hard and heavy. And bydoing so, with continued use ofBio-Gro over time, you candevelop lean body mass at a

faster rate. Now, keep in mind,

we are not suggesting that ifyou take it today, you’ll turninto the incredible Hulktomorrow (nothing can do that).What we are saying is Bio-Groshould be used daily andconsistently, just as you wouldfood or other sources of protein,and you will experience greatergains in lean body mass overtime. And the good news is, sofar as the anecdotal reportssuggest, the more you use, thebetter and more profound itseffects! (We all love to hear"more is better," right!?)

So, the next obvious question ishow do we use Bio-Gro to reallyoptimize the results?

DS: I thought you’d never ask.Bio-Gro is an unflavored powderthat’s easy to use. You simplytake one to two scoops (1.5-3.0grams), two times a day if you’reunder 200 pounds, and two tothree scoops (3.0-4.5 grams),two times a day if you're over200 pounds. It’s best to mixBio-Gro into liquid (such as yourprotein shake, pre-workout, oramino drink), and make sure youthoroughly agitate or blend it. Itdoesn’t mix well in plain water,but you can also mix Bio-Grointo your favorite soft foods likeyogurt, cereal, or oatmeal. Some

guys just put a scoop in their

mouths and chase it withwater. However you take it isfine, just as long as you takeone serving in the AM and theother in the PM for bestresults—trying to get at leastone serving during yourtraining session.

Right now, I like to mixBio-Gro in my oatmeal (itmixes in well, and it’s prettymuch tasteless) in the morn-ing. Then I mix another servingeither into my RestorAid ® amino drink and drink it ondays during my workouts, or ifI’m not training, then I mix mysecond serving in the evening,before bed, in my Eat-Smart ® protein shake. I am loving the

results… In fact, my armshave increased by a solid inchin the last month. And what’scool is that even after 20 yearsof training, I’ve still been ableto put on new muscle sizewithout changing anything elsein my diet or training, afteradding Bio-Gro. This stuff isthe real deal.

Wow, that’s impressive. I knowJeff Everson said “Bio-Gro wasthe #1 muscle product of2013” in the April issue ofPlanet Muscle , so he definitelybelieves in it too. What other

type of feedback have you heardso far from those using Bio-Gro?

DS: Honestly, we have had anenormous amount of feedbackon Bio-Gro over the pastmonths. Almost too much tokeep up with. Starting from ouroriginal beta-testers, to thosefirst to try it (once it becameavailable in May), and right nowI’m looking on the Internet andthere are over 200 reviews onvarious e-tailer websites. Themajority of them are positive,though not all supplements willwork for all people, so there area few reviews that aren’tpositive. But overall, the ratingsare very high. People are reallyenjoying the benefits they areexperiencing from using Bio-Gro.

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© Brett Seeley Photo


domestic source of the ingredi-ent in Bio-Gro and hasengineered the first micro-concentrated, low molecularweight Bio-Active Peptidesfound in Bio-Gro, you can trustand count on every batchbeing of the highest qualityand consistency. And what’smore, each batch is tested andcertified free of any bannedsubstances (via InformedChoice™), and is GRAScertified, HALAL, Kosher, andproduced in a certified GMP(good manufacturing practice)facility right here in the USA.

Very cool. What can someoneexpect from using Bio-Gro, as faras benefits?

DS: I thought you’d never ask[laughing]. Bio-Gro wasdesigned to augment animportant physiologicalfunction to a greater capacitythan it can on its own—nomatter how much protein oraminos you consume. Remem-ber, our bodies can use onlyabout 10 grams of protein perhour. That’s based on science.But, with Bio-Gro, you canactually “use” more, or all, ofthe protein you consume byassisting your body to signaland accelerate the rate atwhich it processes the buildingand re-building of muscletissue, called protein synthe-sis. By doing so, over timewith continued use of Bio-Gro,you can develop lean bodymass at a faster rate, moreefficiently.

You said Bio-Gro was like“fertilizer for your muscles”; canyou explain this further?

DS: Sure [laughing]. I love thatanalogy. Just like your lawnneeds water and sun to grow,once you add fertilizer, you can

help the grass grow faster… Yourmuscles need weight training,plenty of protein, and if Bio-Grois added, it can help them growfaster than they can on their own.

That makes sense. Now, for uslaymen, can you help explainexactly how Bio-Gro works?

DS: Here’s a good example ofhow Bio-Gro works… Imagineyou’re building a house (yourmuscle), and you have onlyfive workers (protein synthe-sis). Well, no matter how hardthose five guys work, they can

only build so much, right? And

worse, despite their call for help,

no one can hear them (in otherwords, your muscle cell’s signalis not loud enough, nor can itget any help, because it can’tuse any additional protein).Now, give those workers amega-phone and make their callfor help louder, and you get tenmore workers; now, you canbuild the house much faster!That’s essentially what Bio-Grodoes… it amplifies the signaland accelerates the rate ofprotein synthesis, so you candevelop muscle faster than youcan just by consuming proteinor aminos on their own.

Joel Griffin, Team iSatori, Bio-Gro user.

Micheal Alexander, Team iSatori, Bio-Gro user.



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Rather than self-profess, I’llshare with you a small sampleof the feedback we’ve gottenon Bio-Gro:

“Bio-Gro is now part of our strictregimen of supplementation forall of our elite athletes.

“When we undertook the task ofevaluating Bio-Gro, we wereskeptical but, not only did wesee an improvement in our[athlete’s] performance, we alsosaw reduced recovery time using

a natural product that is free ofany banned substances. Wewere thrilled! We have, to date,trained 135 elite athletes onBio-Gro, including severalOlympic hopefuls and over 134All-Americans at the high schooland collegiate level. Bio-Gro isnow part of our strict regimen ofsupplementation for all of ourelite athletes.”

—Jude Massillon,Owner, Sports PerformanceGroup, Rockville Centre, NY

“You might think this is just formen, but you’re dead wrong!

“I’ve been involved in women’sfitness and figure competitionsfor over 10 years, and now Iwork as a personal trainer toover 25 clients in the Dallasarea. I understand, for me andmy clients, how important it isas a competitor, or someonetrying to alter their bodycomposition, to improve leanbody mass favorably comparedto fat mass, and Bio-Gro didjust that.

“What drew me to Bio-Gro wasthe convenience, because Idon’t always like consuming agiant protein shake, especiallywhen I’m not hungry, and itnormally leaves me with gas orbloating, which I hate. WithBio-Gro, you only have to takeone tiny scoop. What’s more, Iliked that Bio-Gro didn’tcontain any calories, sugar, orfat, which is great when youare dieting or trying to bemindful of your calories orsugar. And best of all, I wasimpressed by the amount ofscience behind it. I useBio-Gro every day, twice a day,and recommend that all of myclients use it.”

—Krista Gibson,Pharmaceutical Sales Rep& Certified Personal Trainer(Age 34)

“Everything I eat seems to turnto muscle!

“I’m what you would call yourtypical ‘hard-gainer.’ Nomatter what I ate, or howmuch protein I consumed, Ijust have never been able topack on any respectableamount of bodyweight andkeep it on.

“That all changed when I wasintroduced to Bio-Gro duringtheir beta-test phase of develop-ment. I happen to work out at agym in Colorado, where theywere soliciting for participants intheir pilot studies. I volunteered,and man, am I glad I did. Overthe last three months of usingBio-Gro, two sometimes threetimes daily, I have gained over15 pounds of muscle mass.

“It just seemed like everything Iate turned to muscle. I have tosay that without a reason ofdoubt, Bio-Gro was the answer

to unlocking my natural ability toput on muscle mass as a truehard-gainer. This stuff is the realdeal, and like they told me whenthey gave it to me, it’s a real‘game-changer.’”

—Scott Charles Bell,Construction Foreman(Age 41)

If our readers have morequestions, who can they contact,and where can they get theirhands on some Bio-Gro?

DS: If you have any questionsabout Bio-Gro or your nutritionor training in general, pleasedon’t hesitate to contact oneof our expert advisors directlyat iSatori by calling 1-866-688-7679 or emailing us [email protected] . As for findingBio-Gro, it’s going to be hardto find for awhile because it’sbeing produced in very limitedruns as it’s so complex tomanufacture. Those luckyreaders who act fast might getaccess to Bio-Gro if they visitone of our authorized retailerslike TigerFitness.com orVitaminShoppe. For retailersthat want to carry it, ourexclusive wholesale distributoris Europa Sports.

Scientific References:

1 Adams GR, Haddad F. “The relationships among IGF-1,DNA content, and protein accumulation during skeletalmuscle hypertrophy,” J Appl Physiol , 1996; 81:2509–2516.

2 Adams GR, McCue SA, “Localized infusion of IGF-I resultsin skeletal muscle hypertrophy in rats,” J Appl Physiol ,1998; 84:1716–1722.

3 Antonio, J, Sanders, MS, and Darin, VG, “The effects ofbovine colostrum supplementation on body compositionand exercise performance in active men and women,”Nutrition , 2001, 243-247.

4 Appukutty, et al., “Modulation of interferon gammaresponse through orally administered bovine colostrum inactive adolescent boys,” Biomedical Research , 2011,18-22.

5 Bolster, DR, et al., “Regulation of protein synthesisassociated with skeletal muscle hypertrophy by insulin-likegrowth factors, amino acid- and exercise-induced signaling,”Proc Nutr Soc , 2004; 63:351–356.

6 Brinkworth, GD, et al., “Concentrated bovine colostrumprotein supplementation reduces the incidence ofself-reported symptoms of upper respiratory tract infectionin adult males,” EuropeanJournal of Nutrition , 2003,

228-232.

7 Brinkworth, GD, et al., “Oral bovine colostrumsupplementation enhances buffer capacity but not rowingperformance in elite female rowers,” International Journal ofSport Nutrition and Exercise Metabolism , 2002, 349-365.

8 Brinkworth, GD, et al., “Effect of bovine colostrumsupplementation on the composition of resistance trainedand untrained limbs in health young men,” EuropeanJournal Applied Physiology , 2004, 53-60.

9 Buckley, JD, et al., “Bovine colostrum supplementationduring endurance running training improves recovery, butnot performance,” Journal of Science and Medicine inSport , 2002, 65-79.

10 Buckley, JD, Brinkworth, GD, and Abbott, MJ, “Effect ofbovine colostrum on anaerobic exercise performance andplasma insulin-like growth factor 1, ” Journal of SportsSciences , 2003, 577-588.

11 Christiansen, Scott, et al., “Chemical composition andnutrient profile of low molecular weight fraction of bovinecolostrums,” Int Dairy Journal , 2010, September20.8.630-636.

12 Coombes, JS, et al., “Dose effects of oral bovinecolostrum on physical work capacity in cyclists,” Medicineand Science in Sports & Exercise , 2002, 1184-1188.

13 Crooks, CV, et al., “The effect of bovine colostrumsupplementation on salivary IgA in distance runners,” Int JSport Nutr Exerc Metab , 2004, 47-64.

14 Crooks, C, et al., “Effect of bovine colostrumsupplementation on respiratory tract mucosal defenses inswimmers,” International Journal of Sport Nutrition andExercise Metabolism , 2010, 224-235.

15 Davison, G, et al., “Bovine colostrum supplementa-tion attenuates the decrease of salivary lysozyme andenhances the recovery of neutrophil function afterprolonged exercise,” British Journal of Nutrition , 2010,1425-1432.

16 Doillon, Charles J, et al., “Modulatory effect of acomplex fraction derived from colostrums on fibroblastcontractibility and consequence on repair tissue,” IntWound Journal , 2011: 8:280-290.

17 Fryburg, DA, et al., “Insulin and insulin-like growthfactor-I enhance human skeletal muscle proteinanabolism during hyperaminoacidemia by differentmechanisms,” J Clin Invest , 1995; 96:1722–1729.

18 Gostelli-Peter, M, et al., “E xpression and regulationof insulin-like growth factor I (IGF-I) and IGF bindingprotein messenger ribonucleic acid levels in tissues ofhypophysectomized rats infused with IGF-I and growthhormone,” Endocrinology , 1994; 135:2558–2567.

19 Hofman, Z, et al., “The effect of bovine colostrumsupplementation on exercise performance in elite fieldhockey players,” Int J Sport Nutri Exerc Metab , 2002,

461-469.

20 Kerksick, CM, et al., “Impact of differing proteinsources and a creatine containing nutritional formulaafter 12 weeks of resistance training,” Nutrition , 2007,647-656.

21 Kerksick, CM, et al., “Effects of bovine colostrumsupplementation 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 colostrumsupplementation on training adaptations I: bodycomposition,” 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 mutationsof 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., “Psychologicalimprovements in healthy males after eight weeks ofconcentrated bovine colostrum supplementation,” 2003Foods for Life Conference, Incorporating InternationalDairy Federation (p. 197), 2003, Melbourne: Australian

Journal of Dairy Technology.

26 Mauras, N, et al., “Are the metabolic effects of GHand IGF-I separable,” Growth Horm IGF Res , 2005;15:19–27.

27 Mero, A, et al., “IGF-I, IgA, and IgG responses tobovine colostrum supplementation during training,” JAppl Physiol , 2003, 732-739.

28 Mero, A, et al., “Effects of bovine colostrumsupplementation on serum IGF-1, IgG, hormone, andsaliva IgA during training,” J Appl Physiol , 1997,1144-1151.

29 Mero, A., et al., “Protein metabolism and strengthperformance after bovine colostrum supplementation,”Amino Acids , 2005, 327-335.

30 Nissen, Asger, et al., “In-depth analysis of lowabundant proteins in bovine colostrums using differentfraction techniques,” Proteomics 2012; 12, 2866-2878.

31 O'Leary, L, et al., “Assessment of anaerobicperformance in healthy males after an eight weekconcentrated bovine colostrum supplementation,”Australian Conference of Science and Medicine in Sportand Third National Sports Injury Prevention Conference (p. 38), 2003, Dicson: Australia.

32 Playford, R., Study 1: “Effect of colostral preparationson cell proliferation.” Study 2: “Effect of colostralpreparations on cell migration.” Non-published .Hammersmith Hospital. London, UK.

33 Rennie, MJ, “Claims for the anabolic effects of growthhormone: a case of the emperor's new clothes,” Br JSports Med , 2003; 37:100–105.

34 Shing, CM, et al., “The influence of bovine colostrumsupplementation on exercise performance in highlytrained cyclists,” British Journal Sports Medicine , 2006,797-801.

35 Shing, CM, et al., “Effects of bovine colostrumsupplementation on immune variables in highly trainedcyclists,” Journal of Applied Physiology , 2007,1113-1122.

36 Velloso, CP, et al., “Regulation of muscle mass bygrowth hormone and IGF-I,” Br J Pharmacol , 2008 June;154(3): 557–568.

37 Walenkamp, MJ, et al., “Genetic disorders in the GHIGF-I axis in mouse and man,” Eur J Endocrinol , 2007;157:S15–S26.

38 Yarasheski, KE, et al., “Effect of growth hormone andresistance exercise on muscle growth in young men,” AmJ Physiol , 1992; 262:E261–E267.

39 Yarasheski, KE, et al., “Effect of growth hormone andresistance exercise on muscle growth and strength inolder men,” Am J Physiol , 1995; 268:E268–E276.

“Everything I eat seemsto turn to muscle!”


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Supplements should not be considered additives. Nor should they be considered as an “if I have time.” They are required because they providenutrients your body simply can’t manufacture when it's needed. Nutrient timing is as much a part of performance as the workouts themselves, andrecovery may be the most important reason for specific timing. If you do not recover, you simply cannot maximize your training routines and thusshould 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 fueleach 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, youcan do your workouts without them, but using them will ensure you have the power necessary for every rep, the recovery needed to increase musclesize, and the metabolic lift you need to get those tight lines. Without this supplement stack, you simply will not maximize your potential gains. Stickwith this stack, eat properly, lift hard, and watch your physique change right before your eyes.

FOR LEAN MASS GAINSSUPPLEMENT STACK

David Sandler’s

Bio-Gro ™

WHEN: Once before, during, and/or after your workout, then onceor twice more daily

WHY: Improves your muscle protein synthesis and efficiency andutilization of the proteins you consume. Will help increasestrength and muscle size and improve recovery.

HOW MUCH: Mix 2 – 3 servings twice daily in liquid, such as aprotein shake, pre-workout, or amino drink, and thoroughlyagitate or blend, or mix with soft foods such as oatmeal, cereal, oryogurt. Or take 5 – 7 capsules with a glass of water, amino,pre-workout, or protein shake. Bio-Gro can be taken anytime withor without food.

1 2

3 4

5The Essentials

As a rule of thumb, I like to include a qualitymulti-vitamin that has high Vitamin D3, magnesium,

and zinc, as well as a good omega-3 supplement toprovide extra strength and muscle support. And no

size-building program is complete without getting at least3g to as much as 10g of creatine daily, as its ability toimprove muscle size and strength has unparalleled proof.

NewAmino-Amp ™

with MethioMax ™

WHEN: Pre-workout and/or post-workout on workout days andanytime on non-workout days.

WHY: Provide powerful components that activate key sequenceswithin the muscle protein synthesis pathways, helping you increasemuscle 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 oneto two servings throughout the day.

Eat-Smart ® High ProteinMeal Replacement WHEN: Take 2 to 3 times daily in the morning, day time, and eveningand around your workout.

WHY: Increased protein builds lean muscle, curbs appetite, andprovides needed nutrients for overall health during caloric deficit.

HOW MUCH: Just add one level scoop to 8oz of cold water, skim or soymilk, add 2 to 3 ice cubes, and mix in a blender, shaker bottle; use moreor 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.

Isa-Test ® GF orNewIsa-Test ® DA3 WHEN: Pre-workout or before you go to sleep daily, or you can split therecommended dose and take at both times.

WHY: Helps increase strength, energy, and performance as well asprovides additional support for testosterone production.

HOW MUCH: Isa-Test GF—take four capsules with a full glass of waterone hour prior to exercise. On non-training days, take four capsulesone hour prior to bedtime. Take with or without food.

Isa-Test DA3—mix one serving (one level scoop) with 8 to 12oz ofwater. For best results, take prior to your workout, and on non-trainingdays, take one serving in the morning or evening. Do not exceed morethan two servings per day.

MX-LS7 ™ or MX-LS7 ™ v2 WHEN: Two times per day. Be careful not to take fat burners too close tobedtime as they often contain stimulants.

WHY: Help increase metabolic rate and accelerate the mobilization offats and fuels.

HOW MUCH: MX-LS7—take one serving (3 capsules) twice daily with afull glass of water, approximately 30 minutes before meals and/orexercise.

MX-LS7v2—begin by taking one capsule per day for the first three days,30 minutes prior to morning meal. For maximum effectiveness, after dayfour, take a second capsule six to eight hours later, 30 minutes prior tomain meal. To avoid restlessness, do not take within four hours prior tosleep. Do not exceed more thantwo capsules per 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.

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.



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Getting lean and muscular is no easytask. Getting shredded is even tougher.And while you may not plan to hit thestage with striated glutes, there are afew things you can do that will helpdrop some hard-to-lose fat while youcontinue to build rock-solid muscle.

I hate using the word diet because for many ithas a negative connotation when it comes toeating. While it is true that if you want to getreally lean, you need to restrict calories, part ofsuccessful dieting is making “healthy eating”a regular part of your lifestyle. So when you areready to cut, it is much easier. To that end, ifyou are quite a bit overweight, a highlyrestricted diet is not your best choice. For aless restricted diet, refer to the plan in theHyper Growth Bench and Squat StrengthProgram. But for those looking to show off yourabs, define your muscles, and get the tightestphysique you have ever had, then be preparedto dip into your discipline a little till you get thehang of what it takes to be in top shape.

There are no shortcuts, and while you can straya little from your diet, if you go too far, you will

lose ground. To that end, your food choicesshould be high in all three macronutrients(fats, carbs, and proteins), and snacks andsmaller meals should be the same, justsmaller in portion size. You need to ensure youmaximize your workout capacity by taking agood pre- and post-workout supplement suchas those provided in our super stack. Don’tstarve yourself, but you need to get used tobeing hungry.

NUTRITION BASICS FOR GETTING LEANAND MUSCULAR—PROTEIN AND CARBS. You need them. Both. Don’t skimp on either.The only big thing to remember is that you needto be careful eating too much too late in theevening, as your body slows down and so doesyour ability to utilize the fuel. In fact, Irecommend starting big on carbs and cuttingdown as your day progresses. Regular eating isa must both to keep your energy levels primedbut also to improve your metabolic rate andoverall fat-burning capability. Shoot forsmaller portion sizes, more frequently.

“CHEAT” MEALS AND SNACKSIn my mind, there is no such thing as a cheat,

rather it is a “necessary” to indulge and giveyour metabolism a boost, your body someneeded energy, and your mind some reprieve.But remember, a slight diversion does not giveyou authority to trash your diet altogether andgo crazy at an all-you-can-eat buffet. Instead,splurge a little by throwing in some fat, like afew French Fries, or some sugar, like gummybears or even a cup of ice cream. If you splurgesensibly, then you are not cheating, rather youare entertaining.

A SAMPLE DIETDon’t you hate when sample diets come outand have specific serving sizes with noguidance to match your body type. Should a200-pound person consume the same 4ozchicken breast as the 150-pound person?Nope. So this nutrition plan will help youmodify your plan accordingly. As a rule ofthumb when it comes to gaining strength, youwant to eat a little more, shooting for as muchas 20 calories per pound of bodyweight perday. But for losing fat and maintainingmuscle, you want to shoot for closer to 12 to 13calories per pound unless you have a fastmetabolism and know it, in which case you can

jump that up. On workout days, you should addan extra 200 calories per day to that total.While this seems counterintuitive to losingweight, the worst thing you can do whendieting is to prevent your muscles from gettingthe nutrients they need to build themselves up.Don’t get caught up in cutting too much. Andfinally, if a day goes over your regular totalcalorie intake, it’s okay provided it is not wayover. But then modify your next day eating bycutting a few extra calories. Again, don’tpanic—your body takes time to balance out,so messing up a single day is not a bad thing.

MEAL STRATEGY:Eat four to six meals per day, and EVERY mealshould have carbs, protein, and fat. Ideallyeach meal would be equal in calories, butsince it is likely you will do lunches and dinnersfor business/pleasure, the following plan ismost 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 ofbodyweight. If you have a faster metabolism,

increase by 10% to 15%, and vice versa if youhave a slower metabolism. For bodyweightsthat lie in between each 50-pound increment,divide through the nearest weight to calculateyour ideal breakdown. Remember, this is notincluding the extra calories you may ingest onworkout days.

RESTRICT YOUR CALORIES WHILE PROVIDING ENERGY TO BUILD MUSCLE AND GET LEAN

Hyper GrowthLean Mass Diet BODY WEIGHT (LBS) TOTAL DAILY KCAL CARBS (GR/KCAL) PROTEIN (GR/KCAL) FA

150 1800 225g/900kCal 158g/632kCal 30g/270kCal



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 52 7 13 18 2 32 45 6 12 18 2 52 74 10 12 18 2 gms

Meal breakdown for a person weighing 200 pounds based on a 2,400-calorie diet.



196 280 81 68 96 27 168 240 72 68 96 27 276 392 117 68 96 27 cals

49 70 9 17 24 3 42 60 8 17 24 3 69 98 13 17 24 3 gms

Meal breakdown for a person weighing 250 pounds based on a 3,000-calorie diet.



244 352 108 84 120 36 212 300 90 84 120 36 344 488 144 84 120 36 cals

61 88 12 21 30 4 53 75 10 21 30 4 86 122 16 21 30 4 gms



3029

Dinner Possibilites(keep cheese and sauces to a minimum):

• 8oz chicken breast, potato, vegetables/salad

• 6oz beef petite filet (not covered in butter),vegetables

• 10oz of most fishes (salmon is best), brownrice/potato, vegetables

• 6 to 8oz turkey burger (6 if having potatoes)

* Pork, lamb, duck, etc. are higher in fat so portionsize should be no more than 6oz

* Use common sense, keep portions small, butter andrich sauces to a minimum and don’t feel like youhave to finish everything on your plate

A SAMPLE DAY MEAL PROGRAM FOR A200-POUND MALEOne thing to keep in mind is that to see solidmuscle gains while losing fat, you need to keepyour protein levels high. It is virtually impossi-ble to get all the protein you need from regular

foods alone. While the strategy is to get proteinat every meal and snack, you may need to grab20 to 30g of whey protein in the form of quickshakes one to three times more per day.Remember as well, you want to get some fatand carbs at every meal. The following diet can

be altered up or down based on yourbodyweight and target goal. Eat this way fiveto six days per week and you will hit your targetweight in no time, provided you don’t gooverboard on your cheat day.

Sample Food Suggestions

MEAL 11 whole egg, 3 eggwhites, 1 cup oatmeal,1 cup strawberriesor a large banana

MEAL 21 cup of cottagecheese, add fruitor nuts

MEAL 36 to 8oz turkey orchicken breast, 2 sliceswhole-wheat bread,fat- and sugar-freecondiments

MEAL 41 can tuna,1 to 2 cups ofbroccoli orgreen beans

MEAL 56oz tilapia (or otherfish), 1 small sweetpotato, 2 cups salad,low-fat dressing

MEAL 61 to 2 scoopsof protein or4 hard-boiledegg whites

MORNING

DAYTIME

EVENING

Breakfast possibilities:• English muffin with peanut butter (little) and/or

jam or bagel (or bagel) and 2 egg whites

• Cup of oats and 2 – 4 egg whites

• 2 egg whites on English muffin (with turkeysausage)—add cheese if you need morecalories

• Eat-Smart Shake with banana/strawberries andteaspoon of peanut butter (or equivalent)

• Eat-Smart Bar and ½ cup cottage cheese or aGreek yogurt cup

• Low-fat bran type muffin (will be around300 – 325 calories)

Early morning or latemorning snack possibilities:• Bagel with low-sugar jam or single serving

regular jam and a spoonful of peanut butter

• Protein shake with banana/strawberries andteaspoon of peanut butter (or equivalent)

• 1½ cups of oatmeal (with fresh fruit)

• 1 waffle with a little syrup and low-cal proteinshake

• 2 wheat pancakes with syrup and low-calprotein shake

• 3 egg whites, 1 yolk scrambled with veggies

• Eat-Smart ® Bar

Lunch possibilities:• 5 to 6oz turkey on rye or wheat

• 6oz chicken breast and vegetables

• 6 to 8oz salmon or fish with vegetables

• 4oz roast beef

• Unlimited salad, vegetables, but be lighton high-fat dressings

• Baked potato/sweet potato (a little betterchoice) and 4oz of white meat chicken

• Brown rice (1½ cups cooked) with2 to 4oz meat

Mid-day snack possibilities:• Bagel with low-sugar jam or single serving

regular jam and a spoonful of peanut butter

• Protein shake with banana/strawberries andteaspoon of peanut butter (or equivalent)

• 1½ cups of oatmeal (with fresh fruit)

• 1 waffle with a little syrup and low-cal proteinshake

• 2 wheat pancakes with syrup and low-calprotein shake

• 3 egg whites, 1 yolk scrambled with veggies

• Eat-Smart ® Bar

BEST FOODS FOR SNACKINGDieting 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 allfoods are the same. Take a look at packaging for sugar and fat levels before indulging in what may look like a low-cal snack.

Best 100 Calorie SnacksTrying 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 youhave a 200-calorie snack or more, you can combine some goodoptions and have everything you need to provide fuel and helpkeep you ripped.

• Banana

• ½ cup Edamame

• ½ cup oatmeal (non-flavored)

• 1 5.3oz container of Greek yogurt—okay, it's about 130calories…

• 4 egg whites

• ½ oz light cheese (individual packet)

• 3 cups air-popped popcorn—little value, but few calories tohit a savory fix

• 1.25oz beef jerky or 1.5oz turkey jerky

• 2 to 3 tablespoons of Hummus and some carrot or celery sticks

• 4 slices of sashimi (yum!!!)—raw fish

• 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

• 20g protein (non fat) scoop

• 8 medium-sized shrimp

Best 200 Calories SnacksYou can combine any two 100-calorie snacks together or get creative andmix and match half-serving sizes of the 100 calorie snacks. The following200-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, butcertainly 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

• Eat-Smart Bar (15g protein)

• 12 Chocolate covered almonds

• Smoothie—1 big scoop ofEat-Smart powder, mixed with fruit



For more information and answers to frequentlyasked questions, and to connect with othersusing iSatori supplements and following the

“BIO-GRO™ HYPER-GROWTHLEAN 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 [email protected], or visit us at:

TAKE THE HYPER GROWTHCHALLENGE NOW!Visit iSatori.com/HGChallenge to find outhow you can submit your before and afterphotos and numbers for a chance to WIN!

NOTICE: The information provided in this book is for informationalpurposes only and is not intended as a substitute for advice from yourphysician or other healthcare professional. You should not use the informa-tion in this book for diagnoses or treatment of any health problem or forprescription of any medication or other treatment. You should consult witha health-care professional before starting any diet/nutrition, exercise, orsupplementation program, before taking any medication, or if you have orsuspect you might have a health problem. This plan is intended for healthypersons 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.

Increase Lean Muscle Mass

These statements have not been evaluated by the Food and Drug Administration. These productsare not intended to diagnose, treat, cure, or prevent any disease.

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