How To Gain Your First 10 Pounds Hey, it s Kyle Leon here and I d like to introduce you to a program I call: How To Gain Your First 10 Pounds. I ve put this bonus program together specifically for men who have limited experience with A muscle building diet - the beginner that wants to start in the shallow end of the pool so to speak. This program is perfect for you if you haven t gained any muscle before and want a simple, fast solution to start seeing noticeable results. However, this program isn t meant to be a replacement for the Somanabolic Muscle Maximizer (SMM) - think of it as a bonus appetizer and SMM as the main course. Feel free to use and benefit from this program as a stepping stone and then move on to the advanced SMM system for maximal results. To get started, simply weigh yourself, and select the appropriate column from the following table. 1 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.
Now it s important that you time your Six Meal Plan (Breakfast, Lunch, Dinner and 3 Snacks) so that they re evenly spaced out over the course of the day. Here s an example of what a typical day might look like for an individual that works a 9-5 job: 8:00a.m. Breakfast: hard boiled eggs, strawberries and ezekiel bread with butter 10:00am Snack: chicken with brown rice and broccoli 12:00 p.m. Lunch: chicken breast sandwich 3:00pm Snack: cottage cheese with mixed nuts and blueberries 5:00 p.m. Dinner: salmon, sweet potato, and mixed vegetables 8:00 p.m. Snack: meat/poultry with sweet potato Now for the weight training portion of the program, determine your body type and use the weight training guide that was supplied with SMM program. To your results, Kyle 2 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.
Under 139 lb Measure MEAL 1 (Breakfast) Whole-wheat or grain bread 2 slices Egg whites Whole egg 1 Oats MEAL 2 (Snack) 5 oz 1 MEAL 3 (Lunch) Processed meat (any type) Whole-wheat pita Salad dressing Cottage cheese 3 slices 1/2 pita 3 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.
MEAL 4 (Snack) 5 oz 1/4 cup 1/4 cup MEAL 5 (Dinner) Sweat potato 1 MEAL 6 (Snack) Whole-wheat or grain pasta Sauce PWO Shake Protein powder (any type) 5 oz Total Calories = 2854 1 1/2 scoops 2 cups 4 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.
140-159lb Measure MEAL 1 (Breakfast) Whole-wheat or grain bread 3 slices Egg whites Whole egg 1 Oats MEAL 2 (Snack) 1 MEAL 3 (Lunch) Processed meat (any type) Whole-wheat pita Salad dressing Cottage cheese 3 slices 1 pita 5 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.
MEAL 4 (Snack) 5 oz 1/4 cup MEAL 5 (Dinner) Sweat potato 1 1cup MEAL 6 (Snack) Whole-wheat or grain pasta Sauce PWO Shake Protein powder (any type) Total Calories = 3116 2 scoops 2 s 1/4 cup 6 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.
160-180Lb Measure MEAL 1 (Breakfast) Whole-wheat or grain bread 3 slices Egg whites Whole egg 1 Oats MEAL 2 (Snack) 1 MEAL 3 (Lunch) Processed meat (any type) Whole-wheat pita Salad dressing Cottage cheese 4 slices 1 pita 7 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.
MEAL 4 (Snack) 1/4 cup MEAL 5 (Dinner) Sweat potato 1 1cup MEAL 6 (Snack) Whole-wheat or grain pasta Sauce PWO Shake Protein powder (any type) Total Calories = 3597 2 1/2 scoops 3 cups 8 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.
Above 180lb Measure MEAL 1 (Breakfast) Whole-wheat or grain bread 3 slices Egg whites Whole egg 1 Oats 1 1/4 cup MEAL 2 (Snack) 7 oz 1 MEAL 3 (Lunch) Processed meat (any type) Whole-wheat pita Salad dressing Cottage cheese 5 slices 1 pita 9 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.
MEAL 4 (Snack) 1/4 cup MEAL 5 (Dinner) Sweet potato 1 1cup MEAL 6 (Snack) Whole-wheat or grain pasta Sauce PWO Shake Protein powder (any type) 7 oz Total Calories = 3917 3 scoops 3 s 10 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.
Q & A 1. Do I have to do this program? No, absolutely not. If you have some experience with a muscle building diet and/or you re wanting to go right to the main SMM program, feel free! 2. How long should I stay on this program before advancing to the SMM program? As long as you want to or until you ve gained your first 10 pounds. Some people just love the simplicity and the results of this bonus program and stay on it for the first few months. 3. What do I do after this program? Begin the 12-week SMM program. 4. Do I have to eat those same foods everyday? Yes. There has been enough variation allowed to come up with literally dozens of different meals. 11 Copyright 2012 Kyle Leon and themusclemaximizer.com. All rights are reserved.