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<div class="article-padding-content" webReader="36.5487171655"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Bodybuilding.com</a></span><span class="article-date">Apr 03, 2014</span></div><div id="DPG" webReader="30.9785322017"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-38.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-40.html">Next</a></h5><p>One of the most famous images of Arnold from the 1970s is of him performing a side chest pose, looking with an uncharacteristically serious, scrutinizing glare at the camera—or at least it seems like he's looking at the camera. Training partner Ed Corney recalled the real origin of the image in an interview with Bodybuilding.com:</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day39_graphics-1.jpg" width="261" height="358" border="0" class="float-right c8"/><p>"When Arnold was doing his side chest, they shot that by cutting a hole in the mirror he was looking at and putting a camera behind that hole. So they got him right on." Corney said. "Arnold would be looking at the mirror as a guide doing his side chest pose and they captured that."</p><p>The bodybuilder gazing at himself in the mirror is a stereotype that other gym-goers love to deride, but Arnold knew the true value of this technique more than anyone. Look again at that image; he isn't gazing at himself out of vanity.</p><p>"For a guy like Arnold, a mirror is a tool for self-criticism," writes Joe Weider in his autobiography "Brothers of Iron." "Looking at himself, a serious bodybuilder isn't admiring. He's looking for trouble. And he sees trouble, every time."</p><p>You've now survived a dozen difficult chest and back days in the Blueprint. Today when you're done, stop for a moment to take stock of progress you've made. Then get back to work.</p><div id="meal-plan-table"><ul webReader="2.7496328928"><li class="c6" webReader="10">
<p><strong>Technique: Stripping Method</strong><br />Immediately after your final working set, take some weight off and lift for another 5-10 reps. Then, with no rest, keep repeating this process. Reduce your weight, lift, reduce again, lift, and continue until you're down to the bar. Once you're down to the bar, lift for 20 reps.</p>
<br /></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_1.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_2.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-incline-bench-press-medium-grip')">Incline Barbell Bench Press</a></strong><br />10 sets of 4 reps<br />Use the stripping method on your final set</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Flat Barbell Bench Press</a></strong><br />5 sets of 6 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_1.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_2.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-flyes')">Dumbbell Flyes</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_1.jpg" alt="Cable Crossover" width="53" height="53"/></a> <a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_2.jpg" alt="Cable Crossover" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crossover')">Cable Crossover</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('chin-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/129/Male/t/129_1.jpg" alt="Chin-Up" width="53" height="53"/></a> <a href="javascript:pop('chin-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/129/Male/t/129_2.jpg" alt="Chin-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('chin-up')">Wide-Grip Chin-Up</a></strong><br />50 Total Reps<br />Use weight if needed.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_1.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_2.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-dumbbell-row')">Bent-Over Dumbbell Rows</a></strong><br />8 sets of 8 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_1.jpg" alt="Bent Over Two-Arm Long Bar Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_2.jpg" alt="Bent Over Two-Arm Long Bar Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-arm-long-bar-row')">T-Bar Row</a></strong><br />8 sets of 8 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_1.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a> <a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_2.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hanging-leg-raise')">Hanging Leg Raise</a></strong><br />5 sets of 25 reps</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c10"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-38.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-40.html">Next</a></h5><br class="c11"/></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/targeted-ab-training-top-5-moves-for-your-core.html">Targeted Ab Training: Top 5 Moves For Your Core</a></li>
<li><a href="http://www.bodybuilding.com/fun/evolution-of-flex-episode-1-arnold-classic-prep-back-workout.html">Evolution Of Flex, Episode 1: Arnold Classic Preparations And Back Workout</a></li>
<li><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Arnold Schwarzenegger Blueprint Trainer: Main Page</a></li>
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</ul></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 39

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One of the most famous images of Arnold from the 1970s is of him performing a side chest pose, looking with an uncharacteristically serious, scrutinizing glare at the camera—or at least it seems like he’s looking at the camera. Training partner Ed Corney recalled the real origin of the image in an interview with Bodybuilding.com:

“When Arnold was doing his side chest, they shot that by cutting a hole in the mirror he was looking at and putting a camera behind that hole. So they got him right on.” Corney said. “Arnold would be looking at the mirror as a guide doing his side chest pose and they captured that.”

The bodybuilder gazing at himself in the mirror is a stereotype that other gym-goers love to deride, but Arnold knew the true value of this technique more than anyone. Look again at that image; he isn’t gazing at himself out of vanity.

“For a guy like Arnold, a mirror is a tool for self-criticism,” writes Joe Weider in his autobiography “Brothers of Iron.” “Looking at himself, a serious bodybuilder isn’t admiring. He’s looking for trouble. And he sees trouble, every time.”

You’ve now survived a dozen difficult chest and back days in the Blueprint. Today when you’re done, stop for a moment to take stock of progress you’ve made. Then get back to work.

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Arnold Schwarzenegger Blueprint Trainer Day 39

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Arnold Schwarzenegger Blueprint Trainer Day 25

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Arnold’s training has been written about for so many years, in so many publications, that it can take on a mythical quality. Simply hearing someone describe how he held the barbell during curls, for instance, can seem like reason enough to do it that way yourself. But Arnold took nothing in his training for granted. He tracked everything, took notes, and knew not only what worked, but when it had worked previously—in what type of workout and order. If you’re not creating a detailed record of your progress in this trainer, then now is the time to start.

Arnold was the best because he recorded every detail of his work. He measured his results so he could compare his numbers and assess his progress.

“Write everything down,” Arnold told Iron Man magazine in 1994. “Unless you take accurate notes about your training and record the results you receive from it, you will have difficulty in determining which training techniques work best on your unique body.”

Your unique body deserves the best. Make sure your success leaves clues.

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Arnold Schwarzenegger Blueprint Trainer Day 25

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<div id="DPG" webReader="17.1423267327"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-20.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-22.html">Next</a></h5><p>You've had your fill of training like Arnold this week. Today, it's all about rest. If life permits, stay in bed a bit longer than usual, or maybe try to squeeze in a nap this afternoon.</p><p>Not a napper? Consider losing yourself into the rabbit hole of Arnold's "Ask Me Anything" Reddit threads from the last two years, <a href="http://www.reddit.com/comments/16mq0g" target="_blank" rel="nofollow">I Am Arnold..Ask Me Anything</a> and <a href="http://www.reddit.com/r/IAmA/comments/1vshw2/iamarnold_ama_2" target="_blank" rel="nofollow">I Am Arnold AMA 2.0</a>. Both live up to all your expectations of frankness and hilarity. You'll learn the secrets of an Austrian cheat meal—pass the Kaiserschmarrn!—alcoholic protein drinks, and how to work your shoulders with the Arnold press until you can't raise your arms anymore. Plus, you'll get a surprising amount of original Arnold artwork in the form of hand-scrawled notes and Christmas cards. Enjoy.</p><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c8"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-20.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-22.html">Next</a></h5><br class="c9"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 21

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You’ve had your fill of training like Arnold this week. Today, it’s all about rest. If life permits, stay in bed a bit longer than usual, or maybe try to squeeze in a nap this afternoon.

Not a napper? Consider losing yourself into the rabbit hole of Arnold’s “Ask Me Anything” Reddit threads from the last two years, I Am Arnold..Ask Me Anything and I Am Arnold AMA 2.0. Both live up to all your expectations of frankness and hilarity. You’ll learn the secrets of an Austrian cheat meal—pass the Kaiserschmarrn!—alcoholic protein drinks, and how to work your shoulders with the Arnold press until you can’t raise your arms anymore. Plus, you’ll get a surprising amount of original Arnold artwork in the form of hand-scrawled notes and Christmas cards. Enjoy.

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Arnold Schwarzenegger Blueprint Trainer Day 21

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<div class="article-padding-content" webReader="37.5195720251"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Bodybuilding.com</a></span><span class="article-date">Mar 14, 2014</span></div><div id="DPG" webReader="32.0948072384"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-19.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-21.html">Next</a></h5><p>You've got hard leg work ahead of you today, but you also have a cheat mea—not that you probably need to be told. Arnold and the other gods of Gold's Gym knew all about cheating, and when the time came, they knew exactly where to go. Here's how he remembers it in "Total Recall:"</p><p>"Often for lunch or dinner we would hit one of the local smorgasbords. Growing up in Europe, I'd never even heard of a smorgasbord. The idea of a restaurant where you could eat all you wanted would have been incomprehensible. The bodybuilder would start with five, six, or seven eggs, after which we go to the next station and eat all the tomatoes and vegetables. Then we would have the steak, and then the fish. Muscle magazines in those days were always warning you that you had to have your amino acids, and that you had to be careful because the amino acids in certain foods weren't complete. 'Hey,' we said, 'let's not even think about it; let's just eat all the proteins. We have egg, the fish, the beef, the turkey, the cheese - let's have it all!' You would think the owners of the smorgasbord would have charged us more at least. But they treated us no different from any other customer. It was as if God had created a restaurant for bodybuilders."</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day20_graphics-1.jpg" width="560" height="271"/><p>"It was as if God had created a restaurant for bodybuilders."</p><p>Tonight, forget your macros. Forget everything. Just find your personal smorgasbord and leave nothing behind.</p><div id="meal-plan-table"><ul class="defined" webReader="5.00922509225"><li class="c6" webReader="15">
<p>Arnold performed a max-effort squat when he really wanted to push the limits. Judge how you're feeling and if things are going well, work up to a max-effort squat every couple weeks.</p>
<p><strong>Technique Max Effort</strong><br />Pick one exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1-rep max.</p>
<br /></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Male/t/42_1.jpg" alt="Front Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Male/t/42_2.jpg" alt="Front Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-barbell-squat')">Front Barbell Squat</a></strong><br />5 sets of 8-12 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a> (Option 1)</strong><br />3 sets of 10,6,4 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a> (Option 2)</strong><br />3 sets of 5,5,5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a>(Option 3)</strong><br />3 sets of 12,10,8 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('good-morning')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/686/Male/t/686_1.jpg" alt="Good Morning" width="53" height="53"/></a> <a href="javascript:pop('good-morning')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/686/Male/t/686_2.jpg" alt="Good Morning" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('good-morning')">Good Morning</a> (only perform once per week)</strong><br />5 sets of 8-12 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_1.jpg" alt="Barbell Lunge" width="53" height="53"/></a> <a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_2.jpg" alt="Barbell Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-lunge')">Barbell Lunge</a></strong><br />5 sets of 8-12 reps<br />Rest 45 seconds.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />5 sets of 8-12 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_1.jpg" alt="Seated Leg Curl" width="53" height="53"/></a> <a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_2.jpg" alt="Seated Leg Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-leg-curl')">Seated Leg Curl</a></strong><br />5 sets of 8-12 reps<br />Rest 45 seconds.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_1.jpg" alt="Standing Calf Raises" width="53" height="53"/></a> <a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_2.jpg" alt="Standing Calf Raises" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-calf-raises')">Standing Calf Raises</a></strong><br />5 sets of 8-12 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_1.jpg" alt="Seated Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_2.jpg" alt="Seated Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-calf-raise')">Seated Calf Raise</a></strong><br />5 sets of 8-12 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_1.jpg" alt="Cable Crunch" width="53" height="53"/></a> <a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_2.jpg" alt="Cable Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crunch')">Kneeling Cable Crunch</a></strong><br />4 sets of 25 reps<br />Rest 45 seconds.</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c11"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-19.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-21.html">Next</a></h5><br class="c12"/></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-mass-supplementation.html">Arnold Schwarzenegger Blueprint Trainer: Mass Supplementation Overview</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 20

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You’ve got hard leg work ahead of you today, but you also have a cheat mea—not that you probably need to be told. Arnold and the other gods of Gold’s Gym knew all about cheating, and when the time came, they knew exactly where to go. Here’s how he remembers it in “Total Recall:”

“Often for lunch or dinner we would hit one of the local smorgasbords. Growing up in Europe, I’d never even heard of a smorgasbord. The idea of a restaurant where you could eat all you wanted would have been incomprehensible. The bodybuilder would start with five, six, or seven eggs, after which we go to the next station and eat all the tomatoes and vegetables. Then we would have the steak, and then the fish. Muscle magazines in those days were always warning you that you had to have your amino acids, and that you had to be careful because the amino acids in certain foods weren’t complete. ‘Hey,’ we said, ‘let’s not even think about it; let’s just eat all the proteins. We have egg, the fish, the beef, the turkey, the cheese – let’s have it all!’ You would think the owners of the smorgasbord would have charged us more at least. But they treated us no different from any other customer. It was as if God had created a restaurant for bodybuilders.”

“It was as if God had created a restaurant for bodybuilders.”

Tonight, forget your macros. Forget everything. Just find your personal smorgasbord and leave nothing behind.

  • Arnold performed a max-effort squat when he really wanted to push the limits. Judge how you’re feeling and if things are going well, work up to a max-effort squat every couple weeks.

    Technique Max Effort
    Pick one exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1-rep max.

  • Front Barbell Squat Front Barbell Squat Front Barbell Squat
    5 sets of 8-12 reps
    Rest 45 seconds.
  • Barbell Deadlift Barbell Deadlift Barbell Deadlift (Option 1)
    3 sets of 10,6,4 reps
    Rest 45 seconds.
  • Barbell Deadlift Barbell Deadlift Barbell Deadlift (Option 2)
    3 sets of 5,5,5 reps
    Rest 45 seconds.
  • Barbell Deadlift Barbell Deadlift Barbell Deadlift(Option 3)
    3 sets of 12,10,8 reps
    Rest 45 seconds.
  • Good Morning Good Morning Good Morning (only perform once per week)
    5 sets of 8-12 reps
    Rest 45 seconds.
  • Barbell Lunge Barbell Lunge Barbell Lunge
    5 sets of 8-12 reps
    Rest 45 seconds.
  • Superset
  • Leg Extensions Leg Extensions Leg Extensions
    5 sets of 8-12 reps
    Rest 45 seconds.
  • Seated Leg Curl Seated Leg Curl Seated Leg Curl
    5 sets of 8-12 reps
    Rest 45 seconds.
  • Superset
  • Standing Calf Raises Standing Calf Raises Standing Calf Raises
    5 sets of 8-12 reps
    Rest 45 seconds.
  • Seated Calf Raise Seated Calf Raise Seated Calf Raise
    5 sets of 8-12 reps
    Rest 45 seconds.
  • Cable Crunch Cable Crunch Kneeling Cable Crunch
    4 sets of 25 reps
    Rest 45 seconds.

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Arnold Schwarzenegger Blueprint Trainer Day 20

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Arnold Schwarzenegger Blueprint Trainer Day 18

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Today you’ve got another chest and back workout built around a classic 6×5 rep scheme. Don’t let all the high-rep training you’ve been doing on other days trick you into thinking this is a “light” day. On the contrary, this is strength work, and you should be struggling to finish each set. Don’t leave a single rep out there, because if Arnold was your training partner, you’d better believe he would let you hear about it.

“Arnold never messed around. The gym was business, especially before any of his big shows.”

Just ask Danny Padilla, who trained in Gold’s Gym with Arnold in the early days. “I’ll never forget when Arnold was training with some guy, and he did his reps, whether it was 12 or 15,” Padilla told Bodybuilding.com in 2008. “Then the other guy didn’t do his, and Arnold got pissed off. It was like, ‘What’s wrong? I’ve got to do your reps now? What’s up with that? If you can’t hang, go back to something else!’ Arnold never messed around that way. He was a hard-working guy. The gym was business, especially before any of his big shows.”

Everyone who trained with Arnold can tell a similar story. Take it to heart. Friends don’t let friends stray from the Blueprint.

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Arnold Schwarzenegger Blueprint Trainer Day 18

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<h1 class="main-header">Ask The Protein Powder Chef: Do You Have A Recipe For Chocolate Peanut Butter Cups?</h1>
</p><div class="article-padding-content" webReader="42.6247520825"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/anna-sward.html">Anna Sward</a></span><span class="article-date">Mar 07, 2014</span></div><div id="DPG" webReader="41.3267685929"><p>
<h3 class="article-title">QI'm a sucker for anything topped with peanut butter and coated in chocolate, but my sweet tooth is taking a toll on my diet. Do you have a protein-filled recipe that you could recommend?</h3>
</p><img class="float-right c10" src="http://www.bodybuilding.com/fun/images/2014/protein-pb-cups-1.jpg" width="166" height="107" border="0"/><p>Chocolate and peanut butter is the ultimate flavor combination. After all, it isn't a fluke that Reese's Peanut Butter Cups are a top-ranked favorite among the candy-loving population—which is, well, everybody! But, with one miniature Cup serving up 4 percent of your daily saturated fat and 3 grams of sugar, the cost of these tiny treats is pretty steep.</p><p>What if there was a way to kick up the classic flavor combo with even more taste and killer nutrition? Turns out, there is. Enter peanut butter-and-marshmallow-filled chocolate protein cups!</p><p>Making dark-chocolate cups is really easy. It's kind of like making protein chocolates, only using silicone muffin cases instead of chocolate molds. Not only are muffin molds more readily available—no need to go to a fancy bake shop—but they're also considerably cheaper. As an added bonus for amateur and pro chefs alike, the beauty of muffin molds is that they're a lot easier to <em>un</em>mold. Both paper and silicone muffin molds work, but I recommend using the silicone ones because they last longer and make great vehicles for protein cup creations.</p><img class="c11" src="http://www.bodybuilding.com/fun/images/2014/protein-pb-cups-2.jpg" width="560" height="246" border="0"/><p>You can fill these treats with anything you like, as well! If you want to make them chocolate and almond, for example, all you need to do is use almond butter as your main nut butter and chocolate whey protein powder. Prefer fruit-flavored treats? Try using banana-flavored whey with pieces of freeze-dried banana, or strawberry-flavored whey with freeze-dried strawberry chunks. You can even add chopped dates to vanilla whey for more of a caramel center. The sky's the limit, really. Just follow your taste buds and make your chocolate-covered dreams come true!</p><ul class="dpg-list"><li>1/2 cup <a href="http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html" rel="nofollow" target="_blank">Cellucor peanut butter and marshmallow whey protein powder</a></li>
<li>3 tbsp coconut flour</li>
<li>2 tbsp <a href="javascript:nutrientpop('16398')" rel="nofollow" target="_blank">peanut butter</a></li>
<li>1/2 tsp toffee flavoring or your sweetener of choice</li>
<li>1/2 cup of <a href="javascript:nutrientpop('1079')" rel="nofollow" target="_blank">milk</a></li>
<li>1/2 bar of 85-90% dark <a href="javascript:nutrientpop('19120')" rel="nofollow" target="_blank">chocolate</a></li>
</ul><ol class="dpg-list"><li>Mix all the filling ingredients together until you get soft dough. Taste it to make sure it ticks all your boxes—flavor, taste, and texture. If you want to play around with the flavors at this stage, go for it! You can add some cinnamon, a bit of vanilla essence, orange zest, etc. Concoct a mixture that makes your taste buds sing.</li>
<li>Melt 1/4 of your dark chocolate bar in a bain marie, or a glass bowl on top of a pot of boiling water.</li>
<li>Once your chocolate has melted, pour half of it into two or four muffin cups, depending on how tall you want to make your cups! Place them in the freezer for 10 minutes, or until the chocolate sets. Add your protein filling on top.</li>
<li>Finally, melt and pour the remaining chocolate onto the mixture in your molds. Stick them in the freezer for 30 minutes.</li>
<li>Eat and go to heaven!</li>
</ol><div class="nutrition-facts" webReader="9"><p>Nutrition Facts<br /><span>Serving Size (1 peanut butter cup)</span> <span class="c12">Recipe yields 4</span></p><p>Amount per serving</p><p>Calories 190</p><p>Total Fat<span>10 g</span></p><p>Total Carbs<span>11 g (5 g fiber)</span></p><p>Protein<span>14 g</span></p></div><p><img src="http://www.bodybuilding.com/fun/images/2013/printable-logs-pdf.png" class="c13"/><a href="http://www.bodybuilding.com/fun/docs/2014/anna-sward-chocolate-peanut-butter-cups.pdf">Chocolate Peanut Butter Cups</a> PDF</p><div class="c15"><a href="http://www.bodybuilding.com/store/protein-powder/the-cookbook-protein-pow.html"><button class="bbButton primaryAction c14"><a href="http://www.bodybuilding.com/store/protein-powder/the-cookbook-protein-pow.html">Go Now</a></button></a></div><br /><br class="c16"/><h3 class="article-title">Recommended For You</h3><div class="c19" webReader="5.50961538462"><a href="http://www.bodybuilding.com/fun/anna-sward-protein-jello.html"><img src="images/2014/atppc-jello-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c18" webReader="7.34615384615"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/anna-sward-protein-jello.html">Ask The Protein Powder Chef: Do You Have A Recipe For Protein Jell-O?</a></h4><p style="display: inline;" class="webReader-styled">
Mass-maintaining BCAAs are an essential supplement for any bodybuilding aficionado, but chugging them down can get old, fast. Learn how to turn that powder into a tasty treat worth savoring.</p></div></div><div class="c19" webReader="5.625"><a href="http://www.bodybuilding.com/fun/ask-the-protein-powder-chef-valentines-truffles.html"><img src="images/2014/ask-the-protein-chef-truffles-small.jpg" alt="" width="200" height="114"/></a><div class="c18" webReader="7.5"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/ask-the-protein-powder-chef-valentines-truffles.html">Ask The Protein Powder Chef: Valentine's Day Truffles</a></h4><p style="display: inline;" class="webReader-styled">
Valentine's Day means two things: cuddles and calories. Trade in the latter for guilt-free protein truffles. Grow your love, and your gains, with this recipe!</p></div></div><div class="c19" webReader="6.12244897959"><a href="http://www.bodybuilding.com/fun/ask-the-protein-powder-chef-protein-quiche.html"><img src="images/2014/ask-the-protein-chef-quiche-sm.jpg" alt="" width="200" height="114"/></a><div class="c18" webReader="8.41836734694"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/ask-the-protein-powder-chef-protein-quiche.html">Ask The Protein Powder Chef: Do You Have A Recipe For Protein Quiche?</a></h4><p style="display: inline;" class="webReader-styled">
You can't go wrong with quiche, or with the protein crust that's the star of this low-carb dish! Not only is it a great way to eat your eggs, it's also a great vehicle to transport the rest of your meal from plate to palate.</p></div></div></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/tradition-with-a-twist-3-protein-rich-cookie-recipes.html">Tradition With A Twist: 3 Protein-Rich Cookie Recipes</a></li>
<li><a href="http://www.bodybuilding.com/fun/go-pro-10-delicious-protein-recipes.html">Go Pro: 10 Delicious Protein Recipes</a></li>
<li><a href="http://www.bodybuilding.com/fun/ask-the-protein-powder-chef-a-recipe-for-protein-cheesecake.html">Ask The Protein Powder Chef: Do You Have A Recipe For Protein Cheesecake?</a></li>
</ul></div><div class="article-related-view-all"><ul class="bb-chevron-list bold-type"><li><a class="bold-type" href="http://www.bodybuilding.com/fun/bbinfo.php?page=Recipes">View All Recipe Articles</a></li>
</ul></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="41.3287037037"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.74698795181"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/anna-sward.html">Anna Sward</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/anna-sward.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Anna's passion for exercise and nutrition inspired her to create proteinpow.com while she was still in the last year of her Ph.D. program.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/anna-sward.html"><img src="images/2013/writer-anna-sward-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/anna-sward.html#articles" class="bold-type">View All Articles By This Author</a></li>
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Ask The Protein Powder Chef: Do You Have A Recipe For Chocolate Peanut Butter Cups?

Ask The Protein Powder Chef: Do You Have A Recipe For Chocolate Peanut Butter Cups?

QI’m a sucker for anything topped with peanut butter and coated in chocolate, but my sweet tooth is taking a toll on my diet. Do you have a protein-filled recipe that you could recommend?

Chocolate and peanut butter is the ultimate flavor combination. After all, it isn’t a fluke that Reese’s Peanut Butter Cups are a top-ranked favorite among the candy-loving population—which is, well, everybody! But, with one miniature Cup serving up 4 percent of your daily saturated fat and 3 grams of sugar, the cost of these tiny treats is pretty steep.

What if there was a way to kick up the classic flavor combo with even more taste and killer nutrition? Turns out, there is. Enter peanut butter-and-marshmallow-filled chocolate protein cups!

Making dark-chocolate cups is really easy. It’s kind of like making protein chocolates, only using silicone muffin cases instead of chocolate molds. Not only are muffin molds more readily available—no need to go to a fancy bake shop—but they’re also considerably cheaper. As an added bonus for amateur and pro chefs alike, the beauty of muffin molds is that they’re a lot easier to unmold. Both paper and silicone muffin molds work, but I recommend using the silicone ones because they last longer and make great vehicles for protein cup creations.

You can fill these treats with anything you like, as well! If you want to make them chocolate and almond, for example, all you need to do is use almond butter as your main nut butter and chocolate whey protein powder. Prefer fruit-flavored treats? Try using banana-flavored whey with pieces of freeze-dried banana, or strawberry-flavored whey with freeze-dried strawberry chunks. You can even add chopped dates to vanilla whey for more of a caramel center. The sky’s the limit, really. Just follow your taste buds and make your chocolate-covered dreams come true!

  1. Mix all the filling ingredients together until you get soft dough. Taste it to make sure it ticks all your boxes—flavor, taste, and texture. If you want to play around with the flavors at this stage, go for it! You can add some cinnamon, a bit of vanilla essence, orange zest, etc. Concoct a mixture that makes your taste buds sing.
  2. Melt 1/4 of your dark chocolate bar in a bain marie, or a glass bowl on top of a pot of boiling water.
  3. Once your chocolate has melted, pour half of it into two or four muffin cups, depending on how tall you want to make your cups! Place them in the freezer for 10 minutes, or until the chocolate sets. Add your protein filling on top.
  4. Finally, melt and pour the remaining chocolate onto the mixture in your molds. Stick them in the freezer for 30 minutes.
  5. Eat and go to heaven!

Nutrition Facts
Serving Size (1 peanut butter cup) Recipe yields 4

Amount per serving

Calories 190

Total Fat10 g

Total Carbs11 g (5 g fiber)

Protein14 g

Chocolate Peanut Butter Cups PDF


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About The Author

Anna’s passion for exercise and nutrition inspired her to create proteinpow.com while she was still in the last year of her Ph.D. program.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 28

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Congratulations: You’ve completed Erin Stern’s Elite Body Trainer! The effort you’ve put into training hard and eating balanced, nutritious meals will have made huge differences in your physique, your athleticism, your strength, and your mindset.

Congratulations: You’ve completed Erin Stern’s Elite Body Trainer!

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Find Your Perfect Fitness Plan For Free!

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Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

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

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 28

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 27

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As you progress through the program, push yourself from 30 to 40 seconds of high-intensity work for every minute of low intensity.

Today’s interval workout is the last training day of Elite Body. It’s no time to slack off or sandbag. Now is the time to push harder and sprint faster. Think of the last three weeks as practice rounds leading up to this one workout. It’s time to show the world (and yourself) what you can do and how you’ve improved!

  • Warm-Up
  • Jogging-Treadmill Jogging-Treadmill Walking, Jogging, or Rope Jumping
    5 minutes
  • IntervalsIntervals Dynamic Sprint Drills: A Skip
    20 meters
  • IntervalsIntervals Dynamic Sprint Drills: B Skip
    20 meters
  • IntervalsIntervals Dynamic Sprint Drills: Straight-Leg Short
    20 meters
  • IntervalsIntervals High Knees
    20 meters
  • Intervals Intervals HIIT Cardio
    10 rounds: 30 seconds high intensity followed by 30 seconds low intensity. Use bike, treadmill, elliptical, or other equipment
  • Cool-Down
  • Jogging-Treadmill Jogging-Treadmill Walking
    5 minutes

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

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

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 27

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 27

Jogging-Treadmill

Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 25

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The best bodies are built through dedication and focus. Make sure you bring the right mindset to the gym today. If you aren’t dedicated to doing what needs to be done or you are lacking focus, you’ll waste time and energy on sub-par workouts. Visualize your elite body and recognize that every rep is helping you get there!

Don’t forget to have a little fun! Work hard, focus, but enjoy your workouts. You get to spend the next hour focusing on yourself and challenging your body to new levels. Appreciate and enjoy the fact that you are on the path to achieving your best self!

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

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

Previous | Main | Next


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About The Author

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 25

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 25

Jogging-Treadmill

Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 23

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Is legs day your favorite workout yet? It should be! Because your legs are such a big muscle group, your body has to work extra hard when you’re training them. That extra energy expenditure means you’ll burn more fat and prime more of your body for muscle building. Don’t you dare slack off—it’s the last day you get to smash this awesome workout!

Don’t forget to fuel your workout with protein and carbs. If you don’t eat before you train, you won’t be able to push yourself to an effective level. Give your body the nutrition it needs to perform at its best.

Notes: Rest 1 minute between supersets

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

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

Previous | Main | Next


Related Articles

About The Author

Check out these awesome articles by some of the best writers in the industry.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 23

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