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Supplement Company Of The Month: RSP Nutrition

As you go about your physical life you’re going to reach obstacles and challenges. Your body may break down, or you may find that it’s just not strong enough to complete a task or athletic enough to win in a competitive situation.

When your performance lags you must do something about it. You must exercise, eat well, and if that’s not enough you need the added benefits only supplements can provide. RSP Nutrition is here to help.

This relatively new supplement company started with the right mentality: to help customers improve their ability levels to help win those competitions, against opponents both internal and external.

RSP’s growing suite of products is safe, reliable, and at the cutting edge of modern science. To trust a company’s products, you must trust the company.

Learn more about RSP from its founder Victor Davanzo and RSP’s athletes. Improve your performance.

Q Please tell our readers how your company started.

I started RSP Nutrition realizing that there was a major void in the rapidly growing sports nutrition world. I did it to create an opportunity to provide premium quality, safe and effective nutritional supplements to mainstream athletes, fitness enthusiasts and everyday people with active lifestyles.

Ten years ago the sports nutrition world was polarized and products were designed for either hardcore bodybuilders or endurance athletes.

Who are some important people who helped you in the beginning? What was their role?

Our Director of Business Development Francesco Zampogna, and our Director of Operations Kelechi Okere always played a big part. Like me, both are former student athletes; we all played college football.

Kelechi and I were student athletes at The University of Pennsylvania and Francesco at The University of Miami. I always wanted to re-create the student athlete culture and blend camaraderie and achievement in a way that resembled a sports team and I think we have been able to achieve that.

Our goal is for that culture to extend beyond us and through the brand to the end user. We want people who use RSP products to embody the culture and view it as a lifestyle and commitment to living a healthy, more active and successful life. We truly want people to be on #TeamRSP.

Prior to RSP Nutrition, Francesco, Kelechi and Victor played college football. They strive to keep the student athlete culture alive at RSP.

Tell us a little more about yourself and your background in the industry?

Prior to starting RSP Nutrition in 2009, I had experience on the manufacturing side as well as financial services. I used sports nutrition products and played sports pretty much my entire life so the calling was natural when tied in with my experience.

Is a pre-workout like Fast Fuel really that important to a regular gym-goer?

Absolutely yes! The pre-workout category has exploded since NO-Xplode commercially put it on the map and for good reason. Pre-workout nutrition is relatively new to the supplement industry, but its importance is becoming more and more known.

Your nutritional habits prior to training can be as impactful as post-training nutrition.

Your body, like any other machine, cannot properly perform if it is not properly fueled prior to functioning.

Are you coming out with any new and exciting products in the near future?

It is really exciting. We are just scratching the surface of the RSP product line. Our latest release and first product in the weight-loss category, QuadraLean, has taken off and we’ve been getting great feedback.

Here are some of the products we have in development: protein, thermogenic fat burner, multivitamin, fish oil, a hydration and recovery endurance product, as well as a couple others we have in the works. 2014 should be an exciting year for RSP.

In the future we aim to round out the product line and provide our loyal customers in both the sports and bodybuilding communities with all the products they need.

How do your sponsored athletes help expand your brand?

Our sponsored athletes are always carefully chosen to make sure they represent the RSP culture. Naturally big name professional athletes have big followings and influence.

The goal is not just to put RSP in front of people via a sponsored athlete, but for viewers to identify and believe in the relationship between RSP and our sponsored athletes because it is genuine. They choose to use our products not simply for a paycheck, but because they too are part of Team RSP.

When viewers see that, they have a better chance of believing in the brand and joining our team.

Let’s say a customer is just starting a fitness regimen, can only afford one product, and he/she comes to you. Which one supplement do you recommend? Why?

I’d recommend ReGen, our BCAA blend. It has a comprehensive nutritional profile, supports everything from your immune system to your performance, tastes great, and can be used by anyone of any age.

How do you stay mindful of banned substances?

We take the quality control aspect of our manufacturing very seriously. Safety is our number one priority and that will always be the case. We test for cross-contamination and illegal substances to ensure our customers’ safety as well as product efficacy.

How important are the trade shows and expos to the growth of your company?

Like almost anything else, they are what you make of them. They are an opportunity to meet industry insiders, get in touch with potential consumers, and get feedback and showcase your brand and team live. They can be great if you go in prepared with the right attitude.

What is the next big thing in sports nutrition? Is there an ingredient that veteran lifters need to know about?

I don’t think the next big thing in sports nutrition is a magic ingredient. I think it has to do with the habits of consumers and what type of fitness programs they are involved in.

In addition to traditional sports and training methods, things like MMA, CrossFit, Mud Races, even P-90X, demonstrate the industry is heading to competitive, performance-based training regimens.

Even if the end goal is just to look good, those activities provide the exercise needed to achieve that ideal lean, toned physique.

We talk a lot about nutrition around your workouts, but what should regular weightlifters and exercise fanatics be taking on their rest days?

I personally am a huge believer in the basics: protein, glutamine and BCAAs. Combined with a proper diet, rest and hydration these basics have always worked best for me. That plus anything that people are usually deficient in with their diet such as iron or magnesium.

Ethics are important to supplements buyers, what does your company do to ensure ethical standards?

All RSP products are manufactured in cGMP compliant and FDA inspected facilities. Rigorous testing of all batches validated with CofAs prior to release is most notable. With more awareness of the dangers of banned substances and harmful ingredients, the industry overall appears to be a lot more concerned lately. Everyone plays a role, from raw ingredient suppliers to manufacturers to retailers. This is great for everyone, especially the end users.

Does RSP perform its own research? How much will science guide your future?

RSP performs its own research as well as collaborates with many medical professionals and accredited biochemists and dieticians. In addition, we work with some of the top sports trainers and athletes.

Before we wrap this up, is there anything else you would like to share? Is there anyone you would like to thank or give a shout out to? Where do you go in the future?

I’d just like to say thanks to everyone who helped make RSP possible and most importantly the people who use and believe in RSP products. We want to help people achieve their goals and live healthier, more active and fulfilling lives. That’s what it’s all about.

Thank you again for choosing RSP! We want your feedback so we can continue to do our best to provide the best possible products we can. Also, I’d like to thank Bodybuilding.com for this opportunity and for being a pioneer in the sports nutrition industry and helping millions of people around the world be healthier. It’s an honor to work with a partner like Bodybuilding.com.

ATHLETE INTERVIEWS

1 Curtis Bartlett

Has your performance in the gym improved using RSP’s supplements?

My legs have been my biggest improvement. Recovering from multiple knee surgeries, I have always struggled with leg day. For two years, I was scared to train legs, never squatting more than 135.

One of my favorite features of Fast Fuel is the ability to do cardio and legs. I don’t get dizzy, feel sick, or get headaches. Over the past few months, I’ve watched my squat max almost double. I have the energy and motivation needed to complete full leg workouts.

Bartlett brings combat-oriented fitness into his training. Fast Fuel preps him for the fight and Re-Gen helps him recover.

My current addiction is lunging sled pulls. I put appropriate weight on the sled, put the strap around my waist, and take big long lunges, one at a time. It’s brutal!

When training, what is your favorite RSP supplement? How do you use it?

Being in Iraq, mail and transit times make receiving supplements difficult. I recently received my first bottles of QuadraLean and BCAA 3:1:1 and I’m excited about the results I’m getting so far.

I would have to say that my favorite RSP supplement is Fast Fuel. I bike and jump rope for 15 minutes to warm-up, so I take one scoop 15 minutes before arriving at the gym.

For long workouts, I take a second scoop of Fast Fuel and sip on it throughout my workout! It’s great when mixed with AgmaGen.

2 Jon Beason

The supplement industry is rife with ineffective products, how do you know RSP’s products work?

First off, I know RSP products are screened for banned substance and cross contamination. Outside of the university studies, I have experienced the products work very well for me and many of my colleagues. I love the model of clean (banned-substance free) supplementation, so instantly I knew there would be a relationship between us.

In the NFL, every inch counts and every ounce of energy is required to succeed. With RSP, N.Y. Giants linebacker Jon Beason brings all-pro effort every Sunday.

As an athlete, we always have days where we don’t feel up to the task. Our bodies are depleted from our strenuous training. That is one of the main reasons why RSP products are essential to my success in the gym. They always get me to a level where I feel I am having a productive workout.

When training, what is your favorite RSP supplement? How do you use it?

It’s easily Fast Fuel, based on the fact that it always gets me to that competitive level when training or competing. Plus, it is a sustained energy and not just a jittery, short-lived sensation. I never work out or compete without at least 1 scoop of Fast Fuel. Depending on my workout, I like to stack AgmaGen and ReGen.

3 Julia Vins

Do you think it’s important for athletes to earn sponsorships? Why?

Yes, but the athlete must be a long-time fan of the products, and promote only products she uses. The only way you can choose a company whose sponsorship you want is if you know its products.

The company must be communicative and you must be able to communicate with people. Everyone should believe you when you tell them about the benefits of supplements of this company, because it’s the truth.

Julia is gorgeous, yes, but this modern woman lifts for power. She needs raw strength to compete, to dominate her competition.

Athletes need to be highly motivated and have big plans for the future. To become more famous and more successful in the sport, their plans should include supplements and sponsors.

Even before I signed an athlete sponsorship with RSP I bought its products. They treat their customers excellently.

Has your performance in the gym improved using RSP’s supplements?

I do powerlifting, so every workout needs strength and concentration. Due to products RSP I easily combine squats and deadlifts in one day. With RSP, I can withstand any workout.

Once I stopped using the product for a few weeks, it became harder to train and progress slowed markedly. Now I can say that I would use these supplements as long as possible.

4 Abel Albonetti

Has your performance in the gym improved using RSP’s supplements?

Yes, my performance has improved drastically. From the pre-workout that gets me through a tough workout all the way down to the creatine that helps me recover afterward, RSP products have been key players in maximizing my results.

Albonetti was a finalist for the 2013 BodySpace Spokesmodel Contest. His focus is on aesthetics, but he also needs a body that can move.

What made you join the RSP team?

I joined the team after being sent some free samples and absolutely loving ReGen and Fast Fuel. I knew from then on that I wanted to be part of RSP Nutrition. It has given me the opportunity to test various products and to find what works best for my body.

I think that earning a sponsorship is a great thing to strive for because it keeps you motivated as you pursue your goals within the fitness industry.

5 Kandace Hudspeth

Do you feel RSP treats its customers well? If you weren’t its sponsored athlete, would you still buy its products?

Team RSP believes in the power of community for motivation and support. We do our best to connect with everyone via social media. As a sponsored athlete, I am always connecting with our fans and customers to help understand our products as well as provide daily training inspiration.

Kandace lives for health and fitness. She’s a competitive model in the WBFF Bikini division, and works as a trainer and health coach.

Can you give us a workout?

I have written a conditioning series with Team RSP called Killer Conditioning. Here is my favorite workout from the series.

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Supplement Company Of The Month: RSP Nutrition

Posted in Bodybuilding, Exercises, Nutrition, Sports nutrition, Training Methods, Uncategorized, Warm up, Weight lossComments Off on Supplement Company Of The Month: RSP Nutrition

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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!

STEP

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 26

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These supersets were put together for effectiveness and efficiency. Complete all the sets and reps and time your rest periods. If you rest too much, you’ll lose some of the great benefits to your cardiovascular system. If you don’t complete the reps and sets as they’re prescribed, you may not see as much muscle growth as you could. Finish this week with a bang!

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 26

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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.

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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

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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.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 23

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 23

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 16

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If you’re tired or in a rush, it might seem like an easy decision to skip the plyometrics circuit before you hit your legs—don’t do it! The plyo drills are an important part of building an elite body. You might feel like you’re just jumping around, but you’re actually doing a lot more for your body. Plyos will prepare your central nervous system and your fast-twitch muscles for the work ahead. Doing them will also help you develop power, an essential component for every athlete.

When you’re done with plyos, hit your squats with energy. The short rest periods will make those 50 squats feel more challenging than they’d normally be, but push through it. You’re earning your elite.

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.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 16

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 13

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This cardio workout is fast and furious. As you progress through the program, push yourself to perform more work and less rest. Your aim for the end of the program should be to complete ten sets of 30 seconds high-intensity work for every 30 seconds of low intensity.

  • 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 13

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 13

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 12

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Powerlifter, bikini athlete, or soccer mom, your pecs matter. By training them hard, you’ll increase the strength of your push and create a more symmetrical physique!

Don’t forget to time your rest periods. Part of the reason Elite Body doesn’t ask you to do much cardio is because your resistance training should also be intense, cardiovascular workouts. Keep your heart rate high and you’ll burn way more calories than you would resting for three minutes between each lift.

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 12

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 12

<div class="article-padding-content" webReader="37.1634660422"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Erin Stern</a></span><span class="article-date">Feb 17, 2014</span></div><div id="DPG" webReader="33.1615663047"><h5 class="c8"><a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-7.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer.html">Main</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-9.html">Next</a></h5><p>You've been through a week of Elite Body and should be familiar with the pace and intensity. If you didn't go has hard as you could have last week, then do it today. Grab some more weight or decrease the rest periods—results won't come without a lot of hard work on your part.</p><p>Don't forget that your job doesn't end when you walk out of the gym! Support your workouts with good nutrition to uncover your elite body.</p><br /><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/20off_stern-bannerv2_01.jpg" width="113" height="184" alt="Elite Body"/></a><img src="http://www.bodybuilding.com/fun/images/2014/20off_stern-bannerv2_02.jpg" width="322" height="184" alt="Elite Body"/><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/20off_stern-bannerv2_03.jpg" width="125" height="184" alt="Elite Body"/></a><div id="meal-plan-table"><ul><li class="c7">
<h6>Warm-up</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('jogging-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_1.jpg" alt="Jogging-Treadmill" width="53" height="53"/></a> <a href="javascript:pop('jogging-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Female/t/649_2.jpg" alt="Jogging-Treadmill" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('walking-treadmill')">Walking</a>, <a href="javascript:pop('jogging-treadmill')">Jogging</a>, or <a href="javascript:pop('rope-jumping')">Rope Jumping</a></strong><br />5 minutes</span></li>
<li class="c7">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('power-jerk-')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/702/Female/t/702_1.jpg" alt="Power Jerk " width="53" height="53"/></a> <a href="javascript:pop('power-jerk-')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/702/Female/t/702_2.jpg" alt="Power Jerk " width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('power-jerk-')">Push Jerk</a></strong><br />1 warm-up set, 4 sets of 10 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('standing-dumbbell-upright-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Female/t/368_1.jpg" alt="Standing Dumbbell Upright Row" width="53" height="53"/></a> <a href="javascript:pop('standing-dumbbell-upright-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Female/t/368_2.jpg" alt="Standing Dumbbell Upright Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-dumbbell-upright-row')">Standing Dumbbell Upright Rows</a></strong><br />1 warm-up set, 4 sets of 10 reps<br />Rest 60-90 seconds between sets</span></li>
<li class="c7">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_1.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a> <a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_2.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-rear-delt-fly')">Cable Rear-Delt Flyes</a></strong><br />4 sets of 10 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('front-cable-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/75/Female/t/75_1.jpg" alt="Front Cable Raise" width="53" height="53"/></a> <a href="javascript:pop('front-cable-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/75/Female/t/75_2.jpg" alt="Front Cable Raise" width="53" height="53"/></a></span> <span class="mpt-content content c10"><strong><a href="javascript:pop('front-cable-raise')">Front Cable Raises</a></strong><br />4 sets of 10 reps<br />Rest 30-60 seconds between sets</span></li>
<li class="c7">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('ez-bar-skullcrusher')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1641/Male/t/1641_1.jpg" alt="EZ-Bar Skullcrusher" width="53" height="53"/></a> <a href="javascript:pop('ez-bar-skullcrusher')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1641/Male/t/1641_2.jpg" alt="EZ-Bar Skullcrusher" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('ez-bar-skullcrusher')">Skullcrushers</a></strong><br />4 sets of 10 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('drag-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/174/Female/t/174_1.jpg" alt="Drag Curl" width="53" height="53"/></a> <a href="javascript:pop('drag-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/174/Female/t/174_2.jpg" alt="Drag Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('drag-curl')">Drag Curls</a></strong><br />4 sets of 10 reps<br />Rest 45-60 seconds between sets</span></li>
<li class="c7">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('inverted-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/879/Female/t/879_1.jpg" alt="Inverted Row" width="53" height="53"/></a> <a href="javascript:pop('inverted-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/879/Female/t/879_2.jpg" alt="Inverted Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('inverted-row')">Plank Pull-up</a></strong><br />3 sets to failure</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('pushups-close-and-wide-hand-positions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/81/Male/t/81_1.jpg" alt="Pushups (Close and Wide Hand Positions)" width="53" height="53"/></a> <a href="javascript:pop('pushups-close-and-wide-hand-positions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/81/Male/t/81_2.jpg" alt="Pushups (Close and Wide Hand Positions)" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pushups-close-and-wide-hand-positions')">Diamond Push-Ups</a></strong><br />3 sets to failure<br />Rest 45-60 seconds between sets</span></li>
<li class="c7">
<h6>Ab Circuit</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('plank')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/908/Female/t/908_1.jpg" alt="Plank" width="53" height="53"/></a> <a href="javascript:pop('plank')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/908/Female/t/908_2.jpg" alt="Plank" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('plank')">Plank</a></strong><br />1 minute</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('side-bridge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/249/Female/t/249_1.jpg" alt="Side Bridge" width="53" height="53"/></a> <a href="javascript:pop('side-bridge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/249/Female/t/249_2.jpg" alt="Side Bridge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-bridge')">Side Bridge</a></strong><br />1 minute each side</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('jackknife-sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/91/Female/t/91_1.jpg" alt="Jackknife Sit-Up" width="53" height="53"/></a> <a href="javascript:pop('jackknife-sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/91/Female/t/91_2.jpg" alt="Jackknife Sit-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('jackknife-sit-up')">Isometric V-Up</a> (shown as regular V-up)</strong><br />30 seconds</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('ab-roller')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/110/Female/t/110_1.jpg" alt="Ab Roller" width="53" height="53"/></a> <a href="javascript:pop('ab-roller')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/110/Female/t/110_2.jpg" alt="Ab Roller" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('ab-roller')">Ab Roller</a></strong><br />20 reps</span></li>
</ul></div><h3 class="article-title">Elite Body Meal Plan</h3><p>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.</p><p>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.</p><div id="meal-plan-table"><ul><li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="egg whites" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong><br />4 egg whites</span></li>
<li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-wheat-bread.jpg" alt="ezekiel bread" width="50" height="50"/></span> <span class="mpt-content content"><strong>Ezekiel Bread</strong><br />2 slices</span></li>
</ul><ul><li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2013/omelet_chic_oats.jpg" alt="Egg White Omelet with Chicken and Oatmeal" width="50" height="50"/></span> <span class="mpt-content content c12"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Egg White Omelet with Chicken and Oatmeal</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c13">Go Now!</a></span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/protein-powder_50.jpg" alt="protein shake" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Protein Shake</a></strong><br />30 g of whey protein in water</span></li>
<li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/almonds_50.jpg" alt="almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12061')">Almonds</a></strong><br />15 almonds</span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-chicken.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />4 oz</span></li>
<li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/rice_50.jpg" alt="brown rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20040')">Cooked Brown Rice</a></strong><br />1/2 cup</span></li>
<li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/pasta-squash_50.jpg" alt="steamed squash or zucchini" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11641)">Steamed Squash</a> or <a href="javascript:nutrientpop('11477')">Zucchini</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2014/b-elite-fuel-chicken-breast-brown-rice-broccoli_50.jpg" alt="Chicken Breast with Brown Rice and Broccoli" width="50" height="50"/></span> <span class="mpt-content content c12"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Chicken Breast with Brown Rice and Broccoli</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c13">Go Now!</a></span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/cottagecheese_50.jpg" alt="cottage cheese" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1014')">Cottage Cheese</a></strong><br />1 serving</span></li>
<li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/apple_50.jpg" alt="apple" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('9003')">Medium Apple</a></strong><br />1 apple</span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/steak_50.jpg" alt="grilled steak" width="50" height="50"/></span> <span class="mpt-content content"><strong>Grilled Steak</strong><br />4 oz</span></li>
<li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/salad_50.jpg" alt="steam broccoli or salad" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Steamed Broccoli</a> or <a href="javascript:nutrientpop('21052')">Salad</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2014/b-elite-fuel-sirloin-burger-green-beans_50.jpg" alt="Sirloin Burger with Green Beans" width="50" height="50"/></span> <span class="mpt-content content c12"><strong><a href="http://www.bodybuilding.com/store/b-elite-fuel.html">Sirloin Burger with Green Beans</a></strong><br />Try a clean, convenient, and delicious B-Elite Fuel meal!</span> <span class="mpt-other-options" valign="top"><a href="http://www.bodybuilding.com/store/b-elite-fuel.html" class="bbButton primaryAction c13">Go Now!</a></span></li>
</ul><ul><li class="rowBgColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/protein-powder_50.jpg" alt="Protein Shake" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/mic.html">Protein Shake</a></strong><br />1 scoop of casein protein in water or light almond milk</span></li>
<li class="rowBorderColor c9"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-peanut-butter.jpg" alt="almond butter" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12195')">Almond Butter</a> or <a href="javascript:nutrientpop('16398')">Peanut Butter</a></strong><br />1 tbsp</span></li>
</ul></div><br /><div class="elite-body-stacks" webReader="26.7991631799"><div class="elite-body-stacks-left" webReader="27.737704918"><h3>Elite Strength Stack</h3><p>Support strength, growth,<br />and recovery with this protein, bcaa, and pre-workout combo!*</p><p><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html"><button class="bbButton primaryAction c14"><a href="http://www.bodybuilding.com/store/dymatize/elite-strength-stack.html">View Products!</a> </button></a></p></div><div class="elite-body-stacks-right" webReader="3.03448275862"><h3>"Day & Night" Protein Stack</h3><p>Support muscle growth and recovery with this whey,<br />casein, and ZMA combo!*</p><p><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html"><button class="bbButton primaryAction c14"><a href="http://www.bodybuilding.com/store/dymatize/day-and-night-protein-stack.html">View Products!</a> </button></a></p></div></div><p>* 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.</p><h5 class="c8"><a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-7.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer.html">Main</a> | <a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-day-9.html">Next</a></h5><br class="c16"/></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/amateur-bodybuilder-of-the-week-grand-prize-transformation.html">Amateur Bodybuilder Of The Week: Grand Prize Transformation</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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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 8

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You’ve been through a week of Elite Body and should be familiar with the pace and intensity. If you didn’t go has hard as you could have last week, then do it today. Grab some more weight or decrease the rest periods—results won’t come without a lot of hard work on your part.

Don’t forget that your job doesn’t end when you walk out of the gym! Support your workouts with good nutrition to uncover your elite body.

Elite BodyElite BodyElite Body

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.

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* 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 8

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