BondBody.pdf

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Table of Contents
Introduction
6
IS THIS NECESSARY?
6
WHY DO YOU SAY "NEW" MUSCLE?
7
8
WHAT YOU'LL FIND IN THIS MANUAL
9
The Work Outs
10
INTRODUCTION
10
HOW MUSCLES GROW
10
HOW TO ABSOLUTELY EXHAUST A MUSCLE
11
THE PLAN I FOLLOWED
13
WEEKS 1-8:
13
HOW THE WORKOUTS WORK
14
15
15
Diet
16
INTRODUCTION
16
HOW TO EAT
16
SUPPLEMENTS
17
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WHAT FOODS TO EAT
18
HOW MUCH TO EAT
19
ONE CARB MEAL EVERY FOUR OR FIVE DAYS
23
NOTES
23
Rest
26
HOW MUCH SLEEP DO I NEED?
26
BUT THAT'S NOT ALL
27
THE MOST IMPORTANT PART OF ALL...
27
Mentally Preparing Yourself
28
AN EXPERIMENT FOR YOU
28
PICTURE YOURSELF LIFTING THE WEIGHTS
29
WHAT THIS DOES
29
Cardio and Keeping Fat Gain To A Minimum
31
WALK TO LOSE WEIGHT
31
HOW TO WALK TO LOSE WEIGHT
32
YOU'LL FEEL THE DIFFERENCE
33
Warm-ups
34
Miscellaneous Ideas
35
WORKOUT PARTNER
35
DON'T FORGET TO REST AFTERWARD
35
What To Do Afterward
37
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Your Diet After The 8 Weeks
40
AFTER THE 8 WEEKS
41
AND THEN MAINTAIN YOUR DIET
43
Exercise After The 8 Weeks
44
CARDIO
45
Overview of the Plan
46
Conclusion
47
Exercise Glossary
48
BACK WIDTH
48
BACK THICKNESS
48
BICEPS
48
CALVES
48
CHEST
49
FOREARMS
49
HAMSTRINGS
49
SHOULDERS
49
TRICEPS
49
QUADS
49
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Disclaimer
This guide is for entertainment purposes only. No claim or opinion in
this guide is intended to be, nor should be construed to be, medical
advice. Please consult with a healthcare professional before starting
any diet or exercise program.
The author of the ebook and LivingLikeJamesBond.com make no
representations about the suitability of the information contained in
this guide for any purpose. The entire risk arising out of the use of its
contents remains with the recipient. In no event shall the author of
this book and or LivingLikeJamesBond.com be liable for any direct,
consequential, incidental, special, punitive or other damages
whatsoever.
By reading and following the principles in this guide, you
acknowledge that you have read, understand and agree to be bound
by these terms and conditions.
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