Table Of Content

Brink’s BODY BODY BUILDING BUILDING Copyright Will Brink & Internet Publications. WARNING: This e-book is protected by Federal copyright law. It is illegal to re-sell , auction, share or give away this e-book. Violators will be prosecuted to the fullest extent of the law. 2 Revealed Acknowledgements Acknowledgements Brink’s Bodybuilding Revealed by Will Brink With great appreciation for additional content and proofreading to: Evan R. Peck M.D. Elissa Lowe Typesetting & Graphic Elements by Elissa Lowe E-book Reports & Cover Art by Vaughan Davidson With thanks to Charles Poliquin for: Individualization of Mass Gaining Programs. Published By Internet Publications Group www.internet-publications.net Contact Us: This book is optimally viewed in Acrobat Reader v. 5.0 and up. Download the free Acrobat Reader software from Adobe here: Click Here Click Here Brink’s BODY BODY BUILDING BUILDING Copyright Will Brink & Internet Publications. WARNING: This e-book is protected by Federal copyright law. It is illegal to re-sell , auction, share or give away this e-book. Violators will be prosecuted to the fullest extent of the law. 3 Revealed Federal Copyright Law Protection Copyright Will Brink & Internet Publications All Rights Reserved You do NOT under any circumstances have the right to reprint, resell, auction or redistribute the “Bodybuilding Revealed” e-book. You may not sell this e-book on eBay, or any other fi le sharing site. You may not transfer it to additional non-paying individuals. The copy of “Bodybuilding Revealed” you have purchased along with access to the Members’ Zone is for your own personal use. The e-book cannot be edited but is fully printable. You may make a printed copy for your own personal use. You are also welcome to copy the PDF to a CD-ROM or other storage device for backup purposes for your own use. If you have purchased this e-book from an illegal site , such as eBay or other, simply let us know the seller’s name. We will then leave the seller nega- tive feedback for selling illegal copyright property, have their listing - and possibly account - removed and look to have your money reimbursed. We will also reward your information by upgrading your illegal copy to a full new copy with full access to the Members’ Area and relevant tools to use the program as it was designed. Copyright infrigement, trademark and theft of intellectual property are se- rious crimes. Copyright infringement is a felony and civil fi nes for convic- tion now start at $150,000 per infringement and may also result in up to fi ve years in prison. Please report illegal distribution of this product to us directly here: Click Here Federal Copyright Law Protection Brink’s BODY BODY BUILDING BUILDING Copyright Will Brink & Internet Publications. WARNING: This e-book is protected by Federal copyright law. It is illegal to re-sell , auction, share or give away this e-book. Violators will be prosecuted to the fullest extent of the law. 4 Revealed Affiliate Program Information Affi liate Program Inforamation Do you own a website or have a mailing list? Would you like to make money from promoting the BBR System? If you feel your readers would benefi t from purchasing the BBR System then please do consider joining our affi liate program. We pay out over 50% of the e-book cover price directly to you monthly for any sales you create. You can fi nd full details here: Click Here Brink’s BODY BODY BUILDING BUILDING Copyright Will Brink & Internet Publications. WARNING: This e-book is protected by Federal copyright law. It is illegal to re-sell , auction, share or give away this e-book. Violators will be prosecuted to the fullest extent of the law. 5 Revealed Testimonials and Feedback We are always looking for ways to give our members what they want and feedback is the best way we can learn from you. If you have enjoyed BBR and feel that the e-book and Members’ Area have been useful tools, then we and the hard-working moderators would love to hear a testimonial from you, however brief. If you don’t wish to leave a testimonial and have a suggestion for the next update of “Bodybuilding Revealed”, then please use this section instead: Click Here Click Here Testimonials and Feedback Brink’s BODY BODY BUILDING BUILDING Copyright Will Brink & Internet Publications. WARNING: This e-book is protected by Federal copyright law. It is illegal to re-sell , auction, share or give away this e-book. Violators will be prosecuted to the fullest extent of the law. 6 Revealed How To Read A PDF How To Read A PDF Brink’s Bodybuilding Revealed is published in Portable Document Format (PDF). PDF fi les are a platform-independent document viewing format cre- ated by Adobe. PDF fi les are viewed using either Adobe Acrobat, or Acro- bat Reader. This PDF fi le has been optimized for viewing in Acrobat 5.0 and up. Typically, any viewing diffi culties can be resolved by upgrading your software: the Acrobat Reader software is FREE, and available for download directly from Adobe. Download the latest version of the FREE Acrobat Viewer: The e-book can be read: a) front to back, on a page-by-page basis; or b) by jumping to the topic of your choice. There are bookmarks and internal links throughout the book, that will enable you to move from section to section, in any order. The following pages illustrate the diff erent ways to navigate this e-book, and explain how to use the bookmarks to locate diff erent sections. Click Here Brink’s BODY BODY BUILDING BUILDING Copyright Will Brink & Internet Publications. WARNING: This e-book is protected by Federal copyright law. It is illegal to re-sell , auction, share or give away this e-book. Violators will be prosecuted to the fullest extent of the law. 7 Revealed How To Read A PDF Acknowledgements Federal Copyright Law Protection Affiliate Program Information Testimonials And Feedback How To Read A PDF Biography: Will Brink Precautions And Disclaimer Table Of Contents Introduction Chapter 1: Nutrition Chapter 2: Constructing Your Musc Chapter 3: Getting Organized Chapter 4: Completing The Picture Chapter 5: Supplements Chapter 6: Training Chapter 7: Cardio/HIIT Bonus Reports: Individualization of Triple Training Reports Brink’s Hybrid Training System The BBR Members’ Area Index Appendix A/B A. Use the Bookmarks to jump to different sections of the e-book. Bookmarks with a “+” sign are “nested”- click on the “+” sign to expand the bookmark and see the sub-sections within each one. B. Use the arrows at the bottom of the screen to fl ip through con- secutive pages. If you know the page number you’re looking for, you can also put the page number in the box, and press “Enter”. How To Navigate a PDF Document Use the “-” or “+ buttons to change the magnifi cation. C. Each entry in the Table Of Con- tents is linked to the correspond- ing section in the e-book. Click on a link to jump to that section of the book. Table Of Contents Brink’s BODY BODY BUILDING BUILDING Copyright Will Brink & Internet Publications. WARNING: This e-book is protected by Federal copyright law. It is illegal to re-sell , auction, share or give away this e-book. Violators will be prosecuted to the fullest extent of the law. 8 Revealed How To Read A PDF Acknowledgements Federal Copyright Law Protection Affiliate Program Information Testimonials And Feedback How To Read A PDF Biography: Will Brink Precautions And Disclaimer Table Of Contents Introduction Chapter 1: Nutrition Chapter 2: Constructing Your Musc Chapter 3: Getting Organized Chapter 4: Completing The Picture Chapter 5: Supplements Chapter 6: Training Chapter 7: Cardio/HIIT Bonus Reports: Individualization of Triple Training Reports Brink’s Hybrid Training System The BBR Members’ Area Index Appendix A/B Chapter 1: Nutrition Acknowledgements Federal Copyright Law Protection Affiliate Program Information Testimonials And Feedback How To Read A PDF Biography: Will Brink Precautions And Disclaimer Table Of Contents Introduction Chapter 1: Nutrition Nutrition: You Are What You Eat Macronutrient Basics: Protein Good Protein Sources & Source Macronutrient Basics: Fats Good Fat Sources & Sources To Macronutrient Basics:Carbohydr Good Carb Sources & Sources t Why Is The Glycemic Index Imp What Are The Drawbacks Of Th Effects Of GI On Performance Body Fat And GI GI And Health A Summary Of The Effects Of G GI Ratings For Common Foods Looking At The “Big Picture”: Th Brink’s “Top 10” Bodybuilding F Vegetarians Vs. Meat Eaters Looking At The “Big Picture”: Th Acknowledgements Federal Copyright Law Protection Affiliate Program Information Testimonials And Feedback How To Read A PDF Biography: Will Brink Precautions And Disclaimer Table Of Contents Introduction Chapter 1: Nutrition Nutrition: You Are What You Eat Macronutrient Basics: Protein Good Protein Sources & Source Macronutrient Basics: Fats Good Fat Sources & Sources To Macronutrient Basics:Carbohydr Good Carb Sources & Sources t Why Is The Glycemic Index Imp What Are The Drawbacks Of Th Effects Of GI On Performance Body Fat And GI GI And Health A Summary Of The Effects Of G GI Ratings For Common Foods Looking At The “Big Picture”: Th The Brink Pyramid For Optim Vegetarians Vs. Meat Eaters Using The Bookmarks About Bookmarks: Many of the bookmarks are “nested” - there are topic headings embedded within them. If you see a bookmark with a “+” sign, that means there are subheadings to view. Click- ing on the “+” will expand the bookmark to reveal the subheadings, as illustrated be- low. Clicking on the “-” sign will nest the bookmarks again. Brink’s BODY BODY BUILDING BUILDING Copyright Will Brink & Internet Publications. WARNING: This e-book is protected by Federal copyright law. It is illegal to re-sell , auction, share or give away this e-book. Violators will be prosecuted to the fullest extent of the law. 9 Revealed Biography: Will Brink Biography:Will Brink Will Brink is a columnist, con- tributing consultant, and writer for numerous health/ fi tness, medical, and bodybuilding publications. His articles on nutrition, supplements, weight loss, exercise and medicine can be found in magazines and journals such as “Lets Live,” “Muscle Media 2000,” “MuscleMag Interna- tional,” “Life Extension,” “Mus- cle & Fitness,” “Inside Karate,” “Exercise for Men Only,” “Oxy- gen,” “The Townsend Letter For Doctors,” as well as many others. Will Brink is the author of the book “Priming The Anabolic Environment: A practical and Scientifi c Guide to the Art and Science of Building Muscle,” as well as various chapters in sports nutrition-related text- books and the e-books “Fat Loss Revealed” and “Brink’s Bodybuilding Revealed.” Will graduated from Harvard University with a concentra- tion in the natural sciences, and is a consultant to supplement companies. He has served as an NPC judge and as a Ms. Fitness USA judge. A well-known trainer, Will has helped many top lev- el bodybuilders through all facets of pre-contest and off - season training. He has also worked with athletes ranging from professional golfers, fi t- ness contestants, and police and military personnel. His articles and interviews can be found on many internet web sites such as: LEF.org, Testosterone.net, NavySeals. com, ThinkMuscle.com, Mus- cleMonthly.com, as well as many others, including his own site BrinkZone.com. Will has co-authored several studies relating to sports nutrition and health published in peer-reviewed academic journals. His monthly column on supplements, “The Intake Up- date,” is one of the most pop- ular features in MuscleMag International. Will has lectured at trade as- sociations and universities around the United States and has appeared on numerous radio and television programs to examine issues of health and fi tness. He can be contacted at: PO Box 812430 Wellesley MA 02482 See Will’s Brinkzone Website here: Click Here Brink’s BODY BODY BUILDING BUILDING Copyright Will Brink & Internet Publications. WARNING: This e-book is protected by Federal copyright law. It is illegal to re-sell , auction, share or give away this e-book. Violators will be prosecuted to the fullest extent of the law. 10 Revealed Precautions And Disclaimer Precautions And Disclaimer You should always consult a physician before starting any exercise training program. Internet Publications, the editors and authors disclaim any liability or loss in connection with the use of this system, its programs and advice herein. Always consult a physician before starting any weight gain or fat reduction program. A basic metabolic test, thyroid, lipid, cardiovascular and testosterone panel is recommended prior to starting this program in order to detect anything that can prevent you from making the most out of your eff orts. Consult your doctor regarding these tests. • • • If you are unfamiliar with any of these exercises, consult an experienced trainer to instruct you on the proper form and exe- cution of the unfamiliar exercise. Improper form can result in inju- ry. The instructions and advice pre- sented herein are not intended as a substitute for medical or other personal professional coun- seling. Internet Publications, the editors and authors disclaim any liability or loss in connection with the use of this system, its programs and advice herein. • • • Brink’s BODY BODY BUILDING BUILDING Copyright Will Brink & Internet Publications. WARNING: This e-book is protected by Federal copyright law. It is illegal to re-sell , auction, share or give away this e-book. Violators will be prosecuted to the fullest extent of the law. 11 Revealed Table of Contents Acknowledgements Federal Copyright Law Protection Affiliate Program Info Testimonials and Feedback How to Read a PDF Document Biography: Will Brink Precautions And Disclaimer Table of Contents Introduction Chapter 1: Nutrition Nutrition: You Are What You Eat Macronutrient Basics: Protein Good Protein Sources & Sources To Avoid Macronutrient Basics: Fats Good Fat Sources & Sources To Limit/Avoid Macronutrient Basics: Carbohydrates Good Carb Sources & Sources To Avoid Why Is The Glycemic Index Important? What Are The Drawbacks Of The GI? Eff ects Of GI On Performance Body Fat and GI The GI And Health A Summary Of The Eff ects Of GI GI Ratings For Common Foods Looking At The Big Picture: “The Brink Pyramid” Brink’s “Top 10” Bodybuilding Foods Vegetarians Vs. Meat Eaters Table Of Contents Brink’s BODY BODY BUILDING BUILDING Copyright Will Brink & Internet Publications. WARNING: This e-book is protected by Federal copyright law. It is illegal to re-sell , auction, share or give away this e-book. Violators will be prosecuted to the fullest extent of the law. 12 Revealed Chapter References Chapter 2: Constructing Your Muscle-Building Diet Making A Quick Start Where Does The Food Go? Understanding TDEE Resting Metabolic Rate ( RMR) Thermic Eff ect Of A Meal ( TEM) Energy Expenditure of Physical Activity Putting The TDEE Together The Harris-Benedict Formula The Simple Method For Calculating Calories Macronutrients: Protein Requirements Protein: Myths And Realities Macronutrients: Fat Requirements The One-Third Rule Macronutrients: Carbohydrate Requirements Dividing The Day’s Calories Into Meals Using The Meal Planner To Calculate Calories Pre-/Post-Workout & Nighttime Nutrition Post-Workout Nutrition Pre-Workout Nutrition Nighttime Nutrition Putting It All Together Chapter References Chapter 3: Getting Organized Organizing Your BBR Kitchen What To Put Into Your Shopping Cart What About Convenience/Packaged Foods? Essential Tools And Equipment Food Preparation Tips Managing Meals Away From Home Tracking Your Intake Using the Diet Planner Using The Food Database Resources Table Of Contents Brink’s BODY BODY BUILDING BUILDING Copyright Will Brink & Internet Publications. WARNING: This e-book is protected by Federal copyright law. It is illegal to re-sell , auction, share or give away this e-book. Violators will be prosecuted to the fullest extent of the law. 13 Revealed Chapter 4: Completing the Picture Working SMARTer, Not Harder Tracking Your Progress Measuring Your Body Composition Using The Accumeasure The BBR Forum Member Profi les: Kevin Little, Jason Halstead, Phil Brown, Scott Brouse Paul Afek, M.D., Peter Eckart, Elissa Lowe Chapter 5: Supplements Brand Name Supplements Supplements Amino Acids L-Arginine Beta-Alanine BCAAs Citrulline L- Glutamine OKG Taurine L-Tyrosine Metabolites Arachidonic Acid Creatine Monohydrate Carnitine DHEA 7-Keto DHEA HMB and KIC Phosphatidylserine Ribose Protein Powders Whey Protein Casein Colostrum Egg White Serum Protein Isolate Vegetarian Proteins Soy Protein Hemp Protein Rice Protein Essential Elements Calcium Chromium Picolinate Essential Fatty Acids Vanadyl Sulfate Vitamin C Vitamin E ZMA Anti-Estrogens Chrysin DIM/ I3C 6-OXO Herbal Testosterone Boosters Avena sativa Fenugreek (Testofen) Horny Goat Weed Maca Tongkat Ali Tribulus Phytochemicals Ecdysterones Methoxyisofl avone Table Of Contents Brink’s BODY BODY BUILDING BUILDING Copyright Will Brink & Internet Publications. WARNING: This e-book is protected by Federal copyright law. It is illegal to re-sell , auction, share or give away this e-book. Violators will be prosecuted to the fullest extent of the law. 14 Revealed A Note On Prohormones & Designer Steroids Making Sense Of Supplements Supplement Scoreboard How To Use The Supplement Scoreboard Chapter 6: Training Introduction to Training True Beginners The Classic 3-Day Split The 4-Day “Upper/Lower” Split Lifting Basics and General Tips Exercise Descriptions Body Map Chapter 7: Cardio Does Cardio Help...Or Hinder Muscle Gain? Cardio And Fat Burning Exercise Intensity And Energy Systems High Intensity Interval Training And Tabatas Chapter References Bonus: “Individualization of Mass Gaining Training Pro- grams” by Charles Poliquin An Important Reminder From Will Brink Biography: Charles Poliquin Individualization Of Mass Gaining Programs Poliquin’s 21 Training For Mass Principles Introduction to ‘Sample Training Programs Sample Training Programs Are You Delusional About Your Fiber Makeup? Table Of Contents Beta-Sitosterol Adaptogens Ashwagandha Bacopa monnieri Ginseng Rhodiola rosea Miscellaneous Compounds Caff eine CLA GH Supplements Glycerol MCTs Myostatin Inhibitors Saw Palmetto Brink’s BODY BODY BUILDING BUILDING Copyright Will Brink & Internet Publications. WARNING: This e-book is protected by Federal copyright law. It is illegal to re-sell , auction, share or give away this e-book. Violators will be prosecuted to the fullest extent of the law. 15 Revealed Additional Reports Poliquin Frequently Asked Questions Exercise Descriptions Bonus: Triple Training Reports by Evan R. Peck, M.D. Biography: Evan R. Peck, MD Overcoming Training Plateaus Misconceptions of Muscle Soreness Weight Training Injuries Bonus: Brink’s Hybrid Training System by Will Brink The BBR Members’ Area Index Appendix A/B Brink’s Top Mass Gaining Foods Glossary of Bodybuilding Jargon and Slang Fat Loss Revealed by Will Brink Table Of Contents