Chris/r & L Model Management

The Anywhere Workout

Don’t have the time to hit the gym? Do these quick exercises at home or on the road to maintain muscle growth

Sit-up: A strength- and six pack building exercise you can perform anywhere—especially in between sets of other exercises.

How to do it: On your back, feet flat on the floor, hip-distance apart, and your knees bent A. Press your lower back into the floor, and keep your hands gently touching the back of your head, with the elbows wide. Squeeze your abdominal muscles, and lift your torso toward your knees B. Return toward the floor just so your lower back touches, and repeat. Reps: 3–6 sets of 15 reps.

Dumbbell Squat: One of the best exercises to bulk up your legs. Studies show that when you work your legs, muscle-growing compounds are released into your body, making all your muscles grow.

How to do it: Grasp the dumbbells, and stand with knees slightly bent, feet shoulder-width apart, abs flexed inward A. Exhale as you lower your buttocks back and down, bending mostly at the knees and hips B. Pause for a moment, and return to start. Reps: 3–5 sets of 12-15 reps.

Supplement of the Month

Trac Extreme-NO
Nitric oxide [No]
Occurs naturally in our bodies, dilates arteries, and increases blood flow . Users of this supplement report feeling an even greater “pump” during their weight lifting. You can reap the
benefits of having your muscles bulk up with increased blood flow by using this daily.
bodybuilding.com
A one-month supply will run about $35

Meal Plan

Follow this menu to maximize your gains

Meal 1
1 whole-egg omelet:
4 large eggs,
2 oz. ham, ½ cup tomato,
½ cup sliced raw mushroom, 1 slice (1 oz.) cheddar cheese

588.5 calories, 44.5 grams protein, 26 grams carbohydrates, 48.5 grams fat

Meal 2
1 almond butter sandwich:
4 oz. almond butter,
2 slices of Food For Life bread;
1 medium-sized fresh apple
636 calories, 14 grams protein, 69 grams carbohydrates,
37 grams fat

Meal 3
6 oz. beef burger
(80% lean ground beef);
1 cup mixed greens;
1 cup raw carrots;
1 cup raw cucumber;
1 medium-sized baked
white potato
698 calories, 47 grams protein, 53 grams carbohydrates,
30 grams fat

Meal 4
6 oz. broiled fresh halibut;
1 cup cooked carrots;
1 cup cooked broccoli;
½ (stack fraction) cup
cooked lentils
682 calories, 32 grams protein, 78 grams carbohydrates,
5 grams fat

Meal 5
1 CytoSport Muscle Milk Chocolate shake (pre-pack)
350 calories, 34 grams protein, 17 grams carbohydrates,
17 grams fat

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