THE ATHLETE’S IGNITION SWITCHDO YOU EVER WONDER WHAT IT’S LIKE TO COMPETE AT THE NEXT LEVEL? TO BE THE ELITE ATHLETE IN YOUR FIELD THAT OTHERS STRIVE TO BE LIKE? TO BE THE ONE WHO GETS EVERYONE’S BEST SHOT, JUST SO THEY CAN SAY THAT THEY TOOK DOWN THE ‘CHOSEN ONE’?

YOU HAVE WORKED, TIRELESSLY, TO GET THERE. SWEAT THROUGH CLOTHES. SPILLED BLOOD. SHED TEARS. SUFFERED INJURIES. BUT YOU KEEP WORKING. GETTING BETTER AND BETTER, AND FURTHER AND FURTHER, BUT YOU JUST CAN’T BREAK THROUGH. IF ONLY YOU COULD GET MORE OUT OF YOURSELF. MORE STRENGTH. MORE ENDURANCE. MORE POWER. YOU COULD GET THERE. IF ONLY…

INTRODUCING THE BLACK LABEL™ SERIES FROM MUSCLEPHARM®. A BRAND OF PREMIUM QUALITY FORMULAS FEATURING CLINICALLY VALIDATED INGREDIENTS ENGINEERED TO IGNITE YOUR INNER BEAST AND TAKE YOU BEYOND YOUR NEXT LEVEL! YOU WORK HARD TO ACHIEVE OPTIMUM PERFORMANCE AND YOU LOOK TO THE SUPPLEMENTS YOU CHOOSE TO WORK HARD WITH YOU. WELL LOOK NO FURTHER! BLACK LABEL™ OFFERS A VARIETY OF SOLUTIONS TO WHATEVER YOUR GOAL MAY BE. NEED MORE ENERGY FOR YOUR WORKOUTS? CHECK. NEED BETTER RECOVERY FROM YOUR WORKOUTS? CHECK. NEED TO NOURISH YOUR MUSCLES THROUGHOUT THE DAY? CHECK. IF YOUR OPPORTUNITY IS KNOCKING, AND THE DOOR JUST SEEMS TO BE LOCKED, ALLOW BLACK LABEL™ TO PROVIDE YOU WITH THE KEY. ARE YOU READY FOR THE NEXT LEVEL?

VISIT MPSSI.COM TO LEARN MORE ABOUT THE GROUND BREAKING INTRODUCTION TO THE NEW BLACK LABEL SERIES BY MUSCLEPHARM.

#FUELYOURGRIND™

KEY COMPONENTS

• ENERGY & STAMINA• RECOVERY & HYDRATION• NO PROPRIETARY BLENDS• ELECTROLYTES• ZERO SUGAR• ZERO CALORIES

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THE ATHLETE’S PRE-WORKOUT POWERHOUSE

ASSAULT BLACK IS THE ALL-IN-ONE PRE-WORKOUT POWERHOUSE LOADED WITH THE MOST ADVANCED INGREDIENTS AND BUILT ON REAL SCIENCE. WITHIN THIS FULL DISCLOSURE

FORMULA LIES CITRULLINE MALATE, AGMATINE SULFATE, AND BEET ROOT EXTRACT TO ENHANCE BLOOD FLOW AND PROVIDE A SUPERIOR “PUMP” EFFECT, AS WELL AS PATENTED ELEVATP™

TO STIMULATE THE NATURAL PRODUCTION OF ATP, OR MUSCULAR ENERGY. IT’S TIME TO FUEL YOUR GRIND AND INTENSIFY YOUR WORKOUTS WHETHER ON THE FIELD, IN THE GYM, OR IN

THE RING. BEST OF ALL, ASSAULT BLACK HAS NO PROPRIETARY BLENDS. THIS IS THE ATHLETE’S GAMECHANGER AND WILL PUSH YOU TO CRUSH YOUR LIMITS AND POWER

PAST YOUR PERFORMANCE PLATEAUS! PUSH THE LIMITS FURTHER THAN EVER BEFORE.

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THE ATHLETE’S MUSCLE REGULATORAMINO1 BLACK™ IS THE MOST VERSATILE BCAA POWDER AVAILABLE, OFFERING SUPERIOR BLENDS OF AMINO ACIDS, ELECTROLYTES, AND A UNIQUE ENERGY BLEND PERFECT FOR EITHER AFTERNOON USE, OR INTRA-WORKOUT. IT FEATURES A 3:1:2 BCAA RATIO ALONG WITH L-GLUTAMINE AND GLYCINE TO ENHANCE RECOVERY, WHILE ALSO DELIVERING PATENTED TEACRINE™, A COMPOUND STRUCTURALLY SIMILAR TO CAFFEINE BUT RESISTANT TO BUILDING A TOLERANCE AGAINST ITS EFFECTS. WITH NO PROPRIETARY BLENDS, AMINO1 BLACK™ GIVES YOU FULL INSIGHT INTO WHAT YOU’RE FEEDING YOUR MUSCLES. IT’S TIME TO FUEL YOUR GRIND™ WITH THE MOST IMPORTANT PRODUCT YOU AREN’T TAKING … YET!

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KEY COMPONENTS

• NO PROPRIETARY BLENDS• ENERGY• STRENGTH• PUMP• FOCUS

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ELEVATE YOUR GAMEBLACK LABEL ELITE PRODUCTS CONTAIN THE MOST ADVANCED INGREDIENTS AND ARE BUILT ON REAL SCIENCE. GET READY TO FUEL YOUR GRIND—IN THE GYM, RING, OR ON THE FIELD. THESE

FORMULAS DELIVER MORE OF WHAT ATHLETES NEED TO ELEVATE THEIR GAME, DEMAND MORE OF WHAT

YOU NEED, LESS OF WHAT YOU DON’T.

KEY COMPONENTS

• 1100 CALORIES• 55 GRAMS OF PROTEIN• HEALTHY FATS & SUPER CARB BLEND• ADDED CREATINE & GLUTAMINE• GREAT TASTING AND MIXES EASY

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THE ATHLETES WEIGHT GAINER

COMBAT BLACK™ IS A QUICK-ABSORBING WEIGHT GAINER LOADED WITH VITAL NUTRIENTS INCLUDING ESSENTIAL FATS, FAST DIGESTING PROTEINS, AND COMPLEX CARBOHYDRATES TO PROVIDE THE ULTIMATE WEIGHT GAINER’S RECOVERY COCKTAIL. WITH ADDED COMPONENTS SUCH AS CREATINE MONOHYDRATE AND L-GLUTAMINE, COMBAT BLACK™ DELIVERS MORE OF

WHAT YOU NEED AND LESS OF WHAT YOU DON’T. GAIN MUSCLE, NOT FAT, AND FUEL YOUR GRIND™ WITH THE ATHLETE’S WEIGHT GAINER, DESIGNED TO T

AKE YOUR GAME TO THE NEXT LEVEL!

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THE ATHLETE’S CUTTING EDGE CREATINECREATINE BLACK™ DELIVERS TWO PROVEN-EFFECTIVE, POWERFUL FORMS OF CREATINE ALONG WITH A VASOFUEL MATRIX TO ENHANCE ATP PRODUCTION, PROMOTE MUSCULAR ENDURANCE, AND FUEL LEAN MUSCLE GROWTH AND RECOVERY. WITH NIAGEN®, THE MIRACLE MOLECULE, CREATINE BLACK™ IS THE NEXT LEVEL OF STRENGTH AND MUSCLE BUILDING AS IT CAN INCREASE MITOCHONDRIAL FUNCTION AND PRODUCTION. THIS ALL-IN-ONE FORMULA HAS NO PROPRIETARY BLENDS AND IS BUILT ON SCIENCE TO BOOST YOUR WORKOUTS AND FUEL RECOVERY. GENERATE GREATER POWER, AND FUEL YOUR GRIND™ WITH THIS GAME-CHANGING CREATINE FORMULA, DESIGNED TO HELP YOU ELEVATE YOUR PERFORMANCE!

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KEY COMPONENTS

• NO PROPRIETARY BLEND• STRENGTH & POWER• ATP MUSCLE ENDURANCE• MUSCLE GROWTH• RECOVERY

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FUEL YOUR GRINDWHETHER IT’S IN THE GYM, THE FIELD, OR IN THE RING. THESE ADVANCED INGREDIENTS BUILT ON REAL SCIENCE WILL BOOST YOUR WORKOUTS AND YOUR PERFORMANCE TO THE NEXT LEVEL. PUSH THE LIMITS FURTHER THAN EVER WITH THESE FORMULAS FOR ELITE RESULTS.

KEY COMPONENTS

• INCREASES THERMOGENESIS & MITOCHONDRIA• BURNS FAT, NOT MUSCLE• MANAGES APPETITE• CLEAN ENERGY• SUPPORTS HEALTHY METABOLISM

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THE ATHLETE’S ELITE THERMOGENIC

OXYSPORT BLACK™ IS A SUPER THERMOGENIC ENGINEERED FOR THE MODERN-DAY ATHLETE WITH PATENTED INGREDIENTS PROVEN TO BURN FAT, INCREASE ENERGY, CONTROL

APPETITE, AND SUPPORT A HEALTHY METABOLISM. HEADLINING THIS UNPARALLELED FORMULA ARE SINETROL® XPUR, DESIGNED TO STIMULATE FAT BURNING, AND TEACRINE™, A COMPOUND

STRUCTURALLY SIMILAR TO CAFFEINE BUT IS RESISTANT TO BUILDING A TOLERANCE AGAINST ITS EFFECTS. WITH NO PROPRIETARY BLENDS, WE CHALLENGE YOU

TO FIND A MORE COMPLETE FORMULA. STOP COMPROMISING ON YOUR WEIGHT LOSS GOALS AND FUEL YOUR GRIND™ WITH THE MOST EFFICIENT FAT BURNER NOW AVAILABLE!

oxysportblack

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NEVER SETTLEBLACK LABEL ELITE PRODUCTS CONTAIN THE MOST ADVANCED INGREDIENTS AND ARE BUILT ON REAL SCIENCE. GET READY TO FUEL YOUR GRIND—IN THE GYM, RING, OR ON THE FIELD. THESE

FORMULAS DELIVER MORE OF WHAT ATHLETES NEED TO ELEVATE THEIR GAME, DEMAND MORE OF WHAT

YOU NEED, LESS OF WHAT YOU DON’T.

MAT T E B L A C KT R A I N I N G M A N U A L + D I E T

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TRAINER INTRODUCTIONWhen it comes down to it, we all want to be strong and look good doing it. If you’re going to be strong, why not achieve a lean appearance in the process? After trying a variety of different techniques, spending years in the trenches, I came up with a way to achieve this strength and a lean physique. To get there, I did not rely on one specific technique to reach the goals I wanted. Thanks to a giant bag of tricks I picked up along the way, I found a solution that might just be the gold at the end of the rainbow. Using several different methods combined with some high, intense bodyweight exercises, along with a strong diet and supplement plan, this training manual is a way for you to get strong and lean. Plus, there’s an added bonus if you’re looking to add lean mass without extra bodyfat. I’ve added an extra diet and supplement plan for those hard, gainers looking to put on quality mass while still staying in great shape.

This is the Matte Black Training Manual. This is a trainer that will allow you to stay strong while getting lean and not get bored in the process. This trainer will challenge you and motivate you but you’re also going to have a hell of a lot of fun doing it. Plus, I’m confident you’re going to set some huge PRs in the process. How’s that for icing on the cake? Before we dive into the plan, let’s look at each of the methods I’ve included to help you on the process to getting strong and lean.

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CONJUGATE METHODA classic strength, building method, the Conjugate Method was born at Westside Barbell gym in Columbus, OH, thanks to owner Louie Simmons. The legendary strength coach created a method that, in turn, has created the strongest lifters in the powerlifting world. Utilizing Simmons’ “Westside Method,” his lifters have put up incredible numbers in the squat, bench press and deadlift. Rotating exercises and working up to a one, rep max each week for that particular movement is the backbone, allowing the lifter to create a powerful, strong and explosive base when it comes to compound movements. That’s the unique part. The other important aspect is the intensity involved in this method. To make big progress, you need to challenge yourself every single week. If you’re reaching a new intensity in the gym and pushing yourself, rest assured your weights are going to increase.

PUMP TRAININGWe’re adding a bodybuilding element with the Pump Training part of the workout. For this segment, we’re going to take one movement on two training days (pulldowns for back, incline press for chest) and deliver an incredible pump. You’ll use three grips – close, medium and wide – for each set, doing 8, 12 reps of each grip (24, 36 reps) for two sets. On the third set, do six reps with each grip, pausing for a second during each rep. For the final set, up the ante to 15 reps with each grip, making the last set an absolute burner. The amount of blood that will rush into the muscle is insane. This method is a monster for back and chest and you are going to feel huge when you get done with this section.

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AS MANY ROUNDS AS POSSIBLE (AMRAP)This is a difficult method that has been made famous by CrossFit. That may bring some apprehension for some, but after obtaining my CF Level 1 Certification I’ve learned there are many aspects that are legit about the CrossFit methods. If you’re not aware of the specifics of an AMRAP, it simply means completing a series of exercises for as many rounds as possible for the given time frame. That means no rest and plenty of sweat. We’re going to center it around the bodypart being focused on that day for this trainer, keeping it in the 15, minute range. That will be more than long enough for you to momentarily hate your life. These will absolutely wear you out but the benefits will be huge. AMRAPs are extremely intense and in crease your training level. Your metabolic rate will go haywire, in a good way. This is a big benefit in dropping bodyfat.

100, REP EXPLOSIONThe “100, Rep Explosion” is a fun way to describe a straight killer when it comes to workout finishers. It’s also a good teaser for how you will be feeling after this. But these aren’t any 100, rep finishers – you are not allowed to set the weight down, rack or anything like that until ALL 100 reps are completed. It’s a doozy, and be prepared for an out of this world pump, but there are benefits. It’s a great conditioning finisher for your muscles, and the high reps are great for your connective tissue, which is key when you’re doing a lot of heavy work with the compound movements. I’ve seen significant muscle growth from adding this into my routine. You just may not be able to feel that particular bodypart for a while when you’re finished.

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OLD SCHOOL PYRAMID TRAININGIt’s no secret I’m a huge fan of the Old School type of training, which is why I named my gym “The Old School Gym.” I loved the raw style of just getting under the bar and seeing what you were made of. That’s where this style of pyramid training came into play and I wanted to make sure this trainer had another hardcore element to it.

This training style makes up a big part of our bench press and squat days, meaning you go up in weight with each set, trying to set a rep PR each week. It may be a new 5, rep, 4, rep, 3, rep or even 20, rep max, but I want you to beat your previous records each week. By the end, I’m expecting a big 1, rep max, as the considerable volume will build a pretty substantial base by the time you reach the final week.

DAILY ROUTINE/ BODYWEIGHT EXERCISESI really wanted to include a daily bodyweight routine into this trainer as well, a unique aspect that can help you continue to build muscle and maintain or get an athletic look while also shedding bodyfat. For your three main lifting days, I included bodyweight work to be done later that day. As long as you do it before you go to bed, you’re good. On the other two days (Wednesday, Friday and Saturday; Sunday is a rest day), we ramped up the bodyweight work, meaning you’ll be getting in hundreds of bodyweight reps on these days. Believe me, these will sneak up on you real quick.

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I always found that significant bodyweight work paid off big, time when I was dieting. I was able to keep my strength to a greater degree, even getting stronger while dieting in a lot of cases, and get lean in the process. It’s a huge part of this plan and I know what it’s done for me. I was inspired by the likes of Herschel Walker and Bruce Lee and some of the crazy bodyweight stuff that they did. I never tried to match the thousands of reps that Walker supposedly did, but believe me, when you’re doing more than 800 reps on bodyweight movements, like you’ll three times a week on this plan, it’s going to make a big difference in your physique.

We’re including pushups, air squats, crunches and ab wheels as required bodyweight movements, and made pullups and dips extra if you’re looking to push the envelope. I never missed these workouts and it’s stuff you can do anywhere with minimal to no equipment.

TRAINING LAYOUTBelieve me, there’s nothing easy about this trainer. Volume and frequency are both high and it’s intense. But why would you want a trainer that’s going to be easy? Embrace the challenge and make some incredible progress along the way!

You’ll spend Monday, Tuesday and Thursday in the gym. On Monday, you’ll focus on back/posterior chain/biceps, also occasionally doing

an Olympic movement. We’ll use the Conjugate Method on this day, rotating through four types of deadlifts and four types of cleans, working up to a 1, rep max. Next will be your Pump Training with pulldowns, followed by an AMRAP featuring 1, arm rows, pull, ups and seated rows. The 100, rep explosion finisher includes two bicep moves to finish off an intense day. The daily bodyweight routine must also be completed at some point during the day.

On Tuesday, it’s all about the Chest and Triceps. We start with the Old School Pyramid sets with the intent on setting a PR on the last set each week. The Pump Training includes Incline Press, while the AMRAP features Incline DB press, Flat DB Fly and Push, ups. The 100, Rep Explosion is two tricep exercises and throw in the daily bodyweight routine and you’ve got a hell of a day.

Legs make up Thursday starting with the Old School Pyramid sets on Squat, which means you need to set a rep PR each week. We’ll do lunges next followed by an AMRAP of plyo squats, plyo lunges and box jumps. The 100, rep explosion finisher centers between the leg extension and leg curl, giving your legs a massive pump as you crawl out the door. Don’t forget about the required bodyweight exercises as well.

The other three days are all bodyweight movements, but like I talked about earlier, the massive amount of reps can make these days nasty, especially if you’re not ready for it. Sunday is your rest day.

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POWER MONDAYSMETHOD WEEK NO EXERCISE NOTES

CONJUGATE ME POWER

WEEK 1 POWER CLEAN

WEEK 2 SUMO DEADLIFT

WEEK 3 HANG CLEAN

WEEK 4 3” BLACK PULL (DEAD, LIFT)

WEEK 5 CONVENTIONAL DEADLIFT DEFICIT DEADLIFT STAND ON 2 PLATES

WEEK 6 POWER CLEAN/ HANG CLEAN MAX COMPLEX PERFORM 1 POWER CLEAN FROM THE FLOOR, THEN 1 HANG CLEAN FROM RIGHT ABOVE THE KNEE WITHOUT DROPPING THE BAR

WEEK 7 CONVENTIONAL/SUMO DEADLIFT COMPLEX PERFORM 1 CONVENTIONAL DEADLIFT AND THEN GO RIGHT INTO 1 SUMO DEADLIFT

WEEK 8 DEADLIFT MAX EITHER SUMO OR CONVENTIONAL TEST WEEK

SET A NEW 1, REP PR!

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POWER MONDAYS CONTINUEDMETHOD EXERCISE SETS / REPS NOTES

PUMP SET LAT PULLDOWNS 3 GRIP METHOD CLOSE, MEDIUM, WIDE

2 X 8, 12 REPS EACH GRIP

1 X 6 REPS WITH 1 SECOND PAUSE EACH REP

1 X 15 REPS

AMRAP 1, ARM ROWS15 REPS EACH ARM

AMRAP , 15 MINUTES ALTERNATE 15 REPS RIGHT, 15 REPS LEFT FOR 15 MINUTES

PULL, UPS TIL FAILURE

SEATED ROWS AMRAP , 15 MINUTES COMPLETE ROWS IN SETS OF 15 REPS, SHORT REST IN BETWEEN, REPEAT FOR 15 MINUTES

100 REP EXPLOSION

BARBELL CURLS OR PREACHER CURLS

DO NOT SET THE WEIGHTS DOWN UNTIL ALL 100 REPS ARE COMPLETED

DUMBBELL CURLS OR HAMMER CURLS

NIGHTTIME PUSH, UPS 100 REPS DO THESE WORKOUTS RIGHT BEFORE BED

WEIGHTED CRUNCHES 100 REPS BONUS: ADD 25, 50 DIPS + 25, 50 PULLUPS

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BIG BENCH TUESDAYMETHOD WEEK NO EXERCISE NOTES

OLD SCHOOL PYRAMID SETS: BENCHPRESS

WEEK 1 20, 15, 10, 5, 5, 5

WEEK 2 20, 12, 10, 8, 6, 4

WEEK 3 20, 10, 8, 6, 4, 2

WEEK 4 20, 8, 6, 4, 2, 1

WEEK 5 20, 10, 3, 3, 3, 3, 3

WEEK 6 20, 20, 20, 20, 20

WEEK 7 20, 5, 5, 5, 5, 5

WEEK 8 20, 1, 1, 1, 1, 1, 1 SET A NEW 1, REP PR

METHOD EXERCISE SETS / REPS NOTES

PUMP SET INCLINE BARBELL 3 GRIP METHOD CLOSE, MEDIUM, WIDE

2 X 8, 12 REPS EACH GRIP

1 X 6 REPS WITH 1 SECOND PAUSE EACH REP

1 X 15 REPS

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BIG BENCH TUESDAY CONTINUEDMETHOD EXERCISE SETS / REPS NOTES

AMRAP 1, ARM ROWS15 REPS EACH ARM

AMRAP , 15 MINUTES ALTERNATE 15 REPS RIGHT, 15 REPS LEFT FOR 15 MINUTES

PULL, UPS TIL FAILURE

SEATED ROWS AMRAP , 15 MINUTES COMPLETE ROWS IN SETS OF 15 REPS, SHORT REST IN BETWEEN, REPEAT FOR 15 MINUTES

100 REP EXPLOSION

BARBELL CURLS OR PREACHER CURLS

DO NOT SET THE WEIGHTS DOWN UNTIL ALL 100 REPS ARE COMPLETED

DUMBBELL CURLS OR HAMMER CURLS

NIGHTTIME PUSH, UPS 100 REPS DO THESE WORKOUTS RIGHT BEFORE BED

WEIGHTED CRUNCHES

100 REPS BONUS: ADD 25, 50 DIPS + 25, 50 PULLUPS

WICKED WEDNESDAYMETHOD EXERCISE SETS / REPS NOTES

BODYWEIGHT DAY

PUSH-UPS  150-200

WHEELS 50-100

WEIGHT CRUNCHES 

150-200

AIR SQUATS  100-150

PULL-UPS 50-100

DIPS 100

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TAKE A WEIGHT THURSDAY - SQUAT DAYMETHOD WEEK NO EXERCISE NOTES

OLD SCHOOL PYRAMID SETS: BENCHPRESS

WEEK 1 20, 15, 10, 5, 5, 5 YOUR BEST 5

WEEK 2 20, 12, 10, 8, 6, 4 YOUR BEST 4

WEEK 3 20, 10, 8, 6, 4, 2 YOUR BEST 2

WEEK 4 20, 8, 6, 4, 2, 1 YOUR BEST 1

WEEK 5 20, 10, 3, 3, 3, 3, 3 YOUR BEST 3

WEEK 6 20, 20, 20, 20, 20 YOUR BEST 20

WEEK 7 20, 5, 5, 5, 5, 5 YOUR BEST 5

WEEK 8 20, 1, 1, 1, 1, 1, 1 YOUR BEST 1, SET A NEW PR

METHOD EXERCISE SETS / REPS NOTES

WALKING LUNGES 10 MINUTES BODYWEIGHT

PLYO SQUATS 10 REPS

PLYO LUNGES 10 REPS

BOX JUMPS 10 REPS 24” OR 36” BOX

NIGHTTIME PUSH, UPS 100 REPS DO THESE WORKOUTS RIGHT BEFORE BED

WEIGHTED CRUNCHES 100 REPS BONUS: ADD 25, 50 DIPS + 25, 50 PULLUPS

FRI + SAT BODYWEIGHT DAYSMETHOD EXERCISE SETS / REPS NOTES

BODYWEIGHT DAY

PUSH-UPS  150-200

WHEELS 50-100

WEIGHT CRUNCHES  150-200

AIR SQUATS  100-150

PULL-UPS 50-100

DIPS 100

SUNDAYREST DAY

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DIET OVERVIEWWe’re presenting two approaches for anyone doing this trainer. The first more specific to losing fat and getting lean, while the second is catered more for those who are interested in building lean mass in addition to keeping bodyfat in check.

With these two plans, we’re giving you something simple and that is easy to follow. Plus, either one is a great mix of protein, healthy fats and carbohydrates, and should work great for just about any lifter.

No matter your goal, there is enough variety in these plans to give you options and to keep it interesting. Also, it’s not complication and I removed all the guesswork. Your only job is following it on a day-to-day basis.

The MP Black Series Supplement Stack fits in perfectly with the plan as well. On the Fat Loss plan, we’ve included our new and innovative OxySport Black, a super thermogenic that helps burn fat, manages

appetite and supports healthy metabolism. The Assault Black pre-workout is as good as it gets when it comes to a pre-workout product, supply energy, strength, a great pump and focus. This product will serve as the pre-workout of choice for both plans.

We’ve also included Combat Black, a lean mass gainer that includes healthy fats, carbs and protein. It’s imperative for post-workout and also a good choice before bed after a tough day of workouts.

The Carnitine Core is a great product to help burn fat, while our Assault pre-workout is as legit as it gets when it comes to that category. The BCAA powder is also a great addition to the stack and helps incredibly when it comes to muscle repair and recovery. With the frequency of bodyweight workouts recovery is going to be paramount.

On the lean mass plan, I’ve also included a Combat Crunch bar as an afternoon snack. You may have to adjust here and there stick with the general layout and you’ll have no problem reaching your goals.

SHRED/FAT LOSS PLANIMMEDIATELY UPON WAKING: OXYSPORT BLACK

BREAKFAST: 2-3 WHOLE EGGS ½-1 WHOLE GRAPEFRUIT 

BEFORE TRAINING: ASSAULT BLACK (TAKE ASSAULT BLACK BEFORE 3 GYM DAYS AND 3 MAJOR BODYWEIGHT DAYS)

POST WORKOUT: 1 SCOOP (NOT ONE SERVING) OF COMBAT BLACK

A.M. SNACK 2 PIECES OF FRUIT 1 HANDFUL NUTS 

LUNCH (3RD MEAL) 8-10 OZ. LEAN MEAT GREEN VEGGIES 

P.M. SNACK 1 PIECE FRUIT 1 HANDFUL NUTS 

DINNER (5TH MEAL) 8-10 OZ. MEAT VEGGIES 1/2 SWEET POT

BEFORE BED: 1 SCOOP (NOT ONE SERVING) OF COMBAT BLACK

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LEAN MASS GAININGBREAKFAST: 4 WHOLE EGGS

BEFORE TRAINING: ASSAULT BLACK (TAKE ASSAULT BLACK BEFORE 3 GYM DAYS AND 3 MAJOR BODYWEIGHT DAYS)

POST WORKOUT: CREATINE BLACK 1 SERVING OF COMBAT BLACK

A.M. SNACK 2 PIECES OF FRUIT 1 HANDFUL NUTS 

LUNCH (3RD MEAL) 8-10 OZ. LEAN MEAT, GREEN VEGGIES 1 CUP RICE

P.M. SNACK 1 PIECE FRUIT 1 HANDFUL NUTS 1 COMBAT CRUNCH BAR

DINNER (5TH MEAL) 8-10 OZ. MEAT GREEN VEGGIES 1 SWEET POTATO

BEFORE BED: 4-8 OZ. MILK 2 TBSP. OF PEANUT BUTTER 1 BANANA 1 SCOOP (NOT 1 SERVING) OF COMBAT BLACK