Build Muscle and Size A nutrition and training guide to help you reach your goal

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1 Tips for every training goal Build Muscle and Size A nutrition and training guide to help you reach your goal Lean Muscle and Definition A nutrition and training guide to help you reach your goal General Fitness A nutrition and training guide to help you reach your goal High Energy and Endurance A nutrition and training guide to help you reach your goal Lean Muscle and Definition General Fitness High Energy and Endurance Build Muscle and Size A nutrition and training guide to help you reach your goal Tone and Shape Up A nutrition and training guide to help you reach your goal Lose Weight A nutrition and training guide to help you reach your goal Build Muscle and Size Tone and Shape Up Lose Weight Atlantic Multipower UK Ltd Robert Denholm House Bletchingley Road Nutfield Surrey RH1 4HW England Tel:

2 Is the Build Muscle and Size goal right for you? You want to gain 3 5 kg of lean muscle mass You want broad shoulders, strong arms and a big chest Nutrition Essentials People who want to build muscle & size often only concentrate on their training and forget that a good diet is equally important to supply the muscles with the nutrients required for growth. Training results & increased muscle mass are only achievable if sufficient nutrients and energy are available. Eating healthy and delicious main meals and snacks at regular intervals (every 2 3 hours) is fundamental for effective muscle gains. Good quality carbohydrates and proteins are the essential building blocks required to help build on your physique and achieve real gains in size. Recent work also indicates that certain types of proteins, particularly those that are rapidly digested and high in leucine (i.e.whey protein), appear to be more efficient at stimulating muscle growth 1. Good sources of energy-providing carbohydrates: rice, pasta, potatoes, bread and vegetables. Good sources of high quality protein: meat, dairy products, eggs and fish. Combining these with protein sources from vegetables such as potatoes and pulses further improves the protein quality. Eat 2 g of high quality protein per kg of bodyweight daily. Planning your meals is essential to help reduce the temptation of convenience foods which are often full of sugar and saturated fats. The quality of the calories you consume is just as important as the quantity. Food supplements are an effective tool as they contain little fat, no added sugar and provide high-quality protein with energy-providing carbohydrates for optimum muscle gains. Try taking a high quality protein shake after training to aid recovery and assist growth. 1 Phillips, S.M.:The science of muscle hypertrophy: making dietary protein count; Proc Nutr Soc. Nov 22:1-4, 2010

3 Top Nutrition Tips Start your day with a healthy breakfast to prevent muscle breakdown. Eat meals at regular intervals; 5 8 times daily. Increase daily calorie intake by around 500 calories. Avoid simple carbohydrates such as white bread or sweets. Stick to vegetables and wholemeal products. Eat plenty of high-quality protein such as fish, beef, chicken, turkey and nuts (a handful daily). Drink plenty of fluid during training, 1 litre per training hour is recommended to replenish mineral levels. Take a carbohydrate-protein shake immediately aftertraining. Get sufficient sleep to optimise the body s recovery. Lunch should consist of high-quality easily digestible protein and carbohydrates. Fish with salad and vegetables or turkey with rice are a good choice. Take a carbohydrate-rich snack before training to provide sufficient energy to optimise your training session.

4 Top Training Tips Exercise Record Make sure you warm up well and warm down and stretch properly after every workout. Along with having a strong core the key to building strength and size is to overload your muscles on a regular basis. Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Your routine or training plan will depend on how many times a week you are planning to train. A split routine where you focus on 1 or 2 body parts will require around 4 sessions per week whereas a total body routine around 2 or 3 sessions. Both techniques can help with building strength and size but it is important to find the approach that works for you and the key is to insure your weekly routine is balanced and covers all relevant body parts. Ask a personal trainer at your gym to help you with your training plan if you are unsure how to achieve this. To sufficiently challenge your muscles aim for % of your 1 rep max for each of your sets. Exercise Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Whether you are adopting a split training plan or a total body routine there are some key exercises that you should definitely include in your workout. Rc. Toulon Multipower has a rich heritage in the industry and will provide a wide range of products to help benefit the squad, enabling them to maintain peak conditioning and improved performance this season. Steve Walsh, Strength and Conditioning Coach Try changing your workout routine every 8 12 weeks to keep challenging your body.

5 Bar Bell Squat Bent Over Bar Bell Row Bench Press Welcome to Multipower Europes Leading Sportsfood Company 1 Standing Bar Bell Shoulder Press 4 2 Weighted Dips 5 3 Weighted chin/ pull ups 6 7 Cable Twist Ask a personal trainer at your gym to help you perfect your technique for the above exercises. As a guide try and keep your rep range between 6 10 for 3 5 sets for each exercise To build muscle it is vital that you are getting sufficient rest bet- We have been developing sportsfoods for more than 30 years. With intensive work from our research and development teams, together with Performance Nutrition experts we have developed a range consisting of high quality, great tasting products, packed with the right ingredients to help you reach your individual training goals. Quality Control Thanks to our rigorous quality control programme and compliance with IFS, ISO & HACCP regulations you can be confident that the range from Multipower is safe and effective, leaving you to focus on your training to build muscle and size. Multipower is the official partner of the Olympic Centre, Rhein-Rhur, Germany. Before exercise ween each workout to allow time for your muscles to recover and grow. To help you reach your goal you must avoid overtraining as it is during your time out of the gym that you grow bigger and stronger. To stimulate growth it is also important to change your workout every so often. Ask a personal trainer at your gym to help you with the duration of your training plans. Try and lift more weight or work for an extra rep every workout and use a notebook to track your progress. International Fitness & Aerobic Association Mark Cueto Sale Sharks & England Rugby Player Multipower has played a key role as a training partner, helping prepare me for an intense year of international and domestic rugby. Sportsfood is essential for an athlete in order to put you in peak condition for the big matches. KICK DRINKS Caffeine and guarana drink Caffeine to support energy and training focus More stamina for intensive sessions in the gym Available in 3 flavours WHEY PROTEIN ISO COMPLEX High quality protein powder Optimise protein supply to the active muscles for muscle building Available in double rich chocolate, strawberry cream, caramel toffee fudge & fresh vanilla cream flavours

6 During exercise After exercise ENERGY CHARGE Quick energy release carb drink Maintain energy levels during workout Available in orange, wildberry and tropical flavours 50 % PROTEIN BAR 25 g of high quality protein Continued supply of protein for muscle building Available in cookies and cream, chocolate cream and coconut flavours CREATINE 100 % high quality creapure creatine monohydrate Fast gains in size, strength and power SUPER GAINER Protein-carb mix Fast muscle building and recovery FIT PROTEIN Low fat milk protein drink with carbohydrates Fast muscle building and recovery