Mass Gain Extreme by Simeon Panda

Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.
com, Transaction: 38294

If copies of this ebook are uploaded and/or distributed via any means, Rebecca Lethbridge may be charged for infringement.
First published in 2014 by Pandasbox Photography © Arron Dunworth 2016.
Ltd. Fivos Photography ©
Illustrations Shutterstock/Virgin Media.
Revised 2016, 2018, 2019.
All rights reserved. No part of this

publication may be reproduced, stored
in a retrieval system, or transmitted in
any form or by any means, electronic,
mechanical, photocopying, recording
or otherwise, without the prior
permission of the copyright owner.
Pandasbox Limited Reg No. 8808919
Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.com, Transaction: 38294 2

CONTENTS
Introduction | FAQs 05
1 Intensity Guide 08
2 Chest 11
3 Back 19
4 Legs 28
5 Legs 2.0 Advanced 40
6 Shoulders 44
7 Arms 50
8 Advanced 56
9 Training Tips 59
10 Training Accessories 63
11 Healthy Eating 65
Protein 73
Carbohydrates 74
Healthy Fats 75
Vegetables 76
Simple Carbohydrates 77
Hydration 78
12 Supplements 79
13 Personal Message 82
Introduction
‘Plenty of heavyweight workload’
his is an intense program that requires you

T to train at least 5 days a week. The program
is based on volume training, a training style I
advocate and have used for many years.
With volume training the idea is prolonged

workouts which consist of plenty of heavyweight
workload will sufficiently exhaust the muscles,
access all muscle fibers and in turn increase
strength and mass more efficiently than other
methods.
FAQS
‘What should I do on a day by day basis?’
This training program spilts each session to one

muscle group per day, the exercises and ‘routine’
you see for Chest for example, are what you
perform for the session that day.

‘How many weeks is the program for?’
I personally do not conform to the general

constraints of time limits on training programs, I
believe you continue to follow a training program
for as long as you continue to achieve results
with it. With that said you should be able to see
notable results within 6 weeks of following the
program.
‘Which days or reset days’
The routine is written in chronological order

starting with Chest, the order that follows I believe
is optimum, allowing adequate rest between
synergist muscle groups on specific days.
The day you choose to start the program is entirely

up to you, the important consideration is the the
routines flow in the order listed.
If you start the routines on a Monday, the program

should be followed in this order:
Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.com, Transaction: 38294

Tuesday - Back
Wednesday - Legs
Thursday - Shoulders
Friday - Arms
If you choose to follow the advanced sections of

the program you will add a second leg day, this
can be Saturday or Sunday.
What is unique about the program?
My method of training with such a huge volume of

sets, along with my specific pyramid of sets is
not common, it is intense and has helped
to produce my physique and increase my strength
over the years. I have no doubt in my mind that my
style of training, routines, diet and nutrition
will improve the physique of any person following
it, providing they are not already familiar and have
practiced my methods.

`
INTENSITY
GUIDE

INTENSITY
Intensity Guide
75
Medium 50
100 Heavy
25
0
Light
Using the Intensity Guide
A medium weight will be just heavy enough for

you to perform 15 - 20 reps before fatigue.
At your heaviest weight you should only be able

to produce 1 - 3 reps before fatigue.

CHEST
ecs! I’m sure you’ve heard the musculature of

P the chest described this way before, it is
short for Pectorals, which includes the Pectoralis
Major; a fan shaped muscle that makes up the bulk
of the chest muscle in a male and lies under breast
tissue in a female.

CHEST
Pectoralis Major
Pectoralis Minor
(Beneath Major)

CHEST
2
When you take the bar off the rack to perform
TIP
the bench press, before lowering the bar
ensure you have created tension with all the
muscles involved, this will help your body access all
the fibers ready to explode back up, it will also result
in accelerated growth.
Chest
Exercise Set Intensity Reps
Bench Press 1 30 20
Alternative: 2 50 15
Dumbbell Press 3 60 12
4 80 6-8
5 100 1-4
6 100 1-4
Advanced 7 100 1-4

8 80 6-8
9 60 15
10 50 20
CHEST

Incline Bench Press 1 30 20
Incline Dumbbell Press 3 60 12
or 4 80 6-8
Incline Smith Machine 5 100 1-4
Press 6 100 1-4
Advanced 7 80 6-8
8 50 20
Dumbbell Incline Flys 1 30 20
Incline Cable flys 3 60 12

4 80 6-8
5 100 1-4
6 100 1-4
Advanced 7 80 6-8
8 50 20

CHEST

Cable Crossover flys 1 30 20
Pec dec machine 3 60 12

4 80 6-8
5 100 1-4
6 100 1-4
Advanced 7 80 6-8
8 50 20
Arching your back while bench pressing

TIP
(powerlifter style) will allow you to use
significantly heavier weights, as you will be using
the lower pectoral muscles more, which are the
strongest. This however will limit your range of
movement.

CHEST
2
MUSCLES WORKED
Exercise Primary Muscles

• Bench Press Pectoralis Major
• Dumbbell Press Anterior deltoid
• Incline Bench Press Triceps brachii
• Incline Dumbbell -Medial head
Press -Long head
• Incline Smith Press
Main part of Pectoral used
Bench Press/Dumbbell Press Incline Bench/Dumbbell Press

CHEST
2
MUSCLES WORKED

• Dumbbell Incline Flys Pectoralis Major
• Incline Cable Flys Anterior deltoid
• Cable Crossover Flys Triceps brachii
• Pec Dec Machine -Medial head
-Long head
Main part of Pectoral used
Incline Dumbbell/Cable Flys Cable Crossover Flys

BACK
ack day is my favourite body part to train

B (I may say exactly the same about legs, but
forgive me; It is very hard to decide between the
two). There isn’t any other body part that when
pumped makes me stand tall with pride. The feeling
of a rigid, tight back with swollen lats is
incomparable to the pump felt on any other muscle
group.

BACK
Trapezius
Infraspinatus
Teres Minor
Teres Major
Latissimus Dorsi

BACK
Back
Deadlift 1 30 20
2 50 15
3 60 10
4 70 6
5 100 1
6 100 1
The Deadlift is the king of mass gaining

INFO
exercises, it works more muscles
simultaneously than any other movement.
It is advantageous for you to create tension

TIP
and ensure your muscles are tight before you
even pull the weight; the more muscles you can
contact at the start, the more tension you create and
thus making you stronger through the lift.

BACK

Bent Over Row 1 30 20
T-Bar Row 3 60 12
4 70 6-8
5 80 1-4
6 80 1-4
Advanced 7 70 6-8
8 50 20
Lat Pulldown 1 30 20
Machine pulldown 3 60 12
4 70 6-8
5 80 1-4
6 80 1-4
Advanced 7 70 6-8
8 50 20

BACK

Seated Row 1 40 20
2 50 15
3 60 12
4 70 8
5 80 6
6 80 6
Advanced 7 70 8
8 50 20
The key to build a complete, solid, thick back

TIP
is to hit it from as many angles as possible. I
have written seated rows into the routine, there are
many machine seated rows that hit various angles, it
is beneficial to switch angles frequently to ensure
you have them all covered.

BACK
3
I have also written lat pulldowns, there are
TIP
also several ways this can be modified to
target different areas of the back which include,
wide, close, underhand grip or an array of different
handles and bars. The conventional method should
be your staple but other angles should also be
implemented.

BACK
3
MUSCLES WORKED

Deadlift Trapezius
Muscles used Teres major
Rhomboid major
Latissimus dorsi
Gluteus maximus
Rectus femoris
Vastus lateralis
Vastus medialis
Biceps femoris
- Long head
- Short head
Semi - tendinosus
Deadlift
Semi - membranosus

BACK
3
MUSCLES WORKED

• Seated row Trapezius
• Bent over row Posterior deltoid
Rhomboid major
Teres major
Latissumus dorsi
Biceps brachii
Brachialis
Muscles used
Seated row/bent over row Lat pulldown

LEGS
egs days, the best training days you will have

L of your life! (or not). I love legs days just as
much if not more than back days. To build mass on
your legs, you’re going to have to put yourself
through some extremely testing workouts; in my
opinion no other exercise requires as much effort
and is as rewarding as the squat.

LEGS
Sartorius
Tensor
Fasciae latae
Vastus Medialis
Rectus Femoris
Vastus Lateralis
Vastus Intermedius

LEGS
Gluteus Medius
Semitendinosus
Gluteus
Maximus
Biceps Femoris
Semimembranosus
Gastrocnemius
Soleus

LEGS

Leg Extensions 1 30 20
Warm up exercise 2 30 20
3 30 20
Barbell Squat 1 30 20
Alternative: Hack Squat 2 50 15

3 60 12
4 70 10
5 90 4 -6
6 90 4 -6
Advanced 7 70 12
8 50 20
Leg Press 1 30 20
2 40 20
3 50 15
4 60 12
5 70 10
6 80 8
LEGS

Lying or Seated Leg Curl 1 30 20
2 40 15
3 50 12
4 60 10
5 70 8
6 80 6
Advanced 7 80 6
Superset with Leg 8 50 20
Extensions matching
the set and rep range
The stability and balance of the hack squat

TIP
machine, offers protection and support for
your lower back that you do not get from
conventional barbell squats. It also allows you to
take a narrower stance, which helps you to target
the quads more, add to that you can safely use full
range of motion bringing your glutes all the way
down to the platform.
LEGS
Exercise Laps Intensity

Walking Lunges (With 1 Bodyweight
Dumbbells) 2 Bodyweight
3 30
Find an area in your gym 4 40
that allows you to perform 5 50
at least 10 walking lunges in 6 70
one direction, turn around 7 70
and lunge back, 1 lap is 8 70
completed upon return to 9 70
your start position. 10 70
Advanced
The walking lunge is extremely effective at

TIP
working the quads and glutes, the bigger the
step the more emphasis on the glutes, a smaller
step will stimulate the quads more.
Note: Walking Lunges will challenge your balance.

LEGS

Donkey Calf Raise 1 30 20
Calf Press on Leg Press 3 50 15

4 60 12
5 60 12
6 60 12
7 70 8
8 70 8
If your calves are lacking in size in

TIP
comparison to your other body parts, I would
suggest repeating the calf routine after your
workouts 3 - 4 times a week.
When leg pressing try not to round your

TIP
back, ensure your lower back does not lose
contact with the pad.

LEGS
4
MUSCLES WORKED

Squats Quadriceps
Muscles used Adductors
Gluteal Muscles
Hamstrings
Abdominal Muscles
Lumbosarcral Muscle
Group
Squats

LEGS
4
MUSCLES WORKED

Lying Leg Curls Biceps femoris, Long
head
Muscles used
Biceps femoris, short
head
Semimembranosus
Semitendinosus
Gastrocnemius
Lying Leg Curl

LEGS
4
MUSCLES WORKED
Leg Extension Primary Muscles

Feet Position
Feet straight: In
neutral position you
work your quads
equally.
Feet turned
outwards: You will
isolate the internal
part of your quads
more.
Feet pointing
inside: You will
work the external
part of your quads
more.

LEGS
4
MUSCLES WORKED
Leg Press Primary Muscles

Feet Position
Feet straight: In
neutral position you
work your quads
equally.
Feet turned
outwards: You will
isolate the internal
part of your quads
more.
Feet pointing
inside: You will
work the external
part of your quads
more.

LEGS 2.0
ADVANCED
f your legs are lacking behind you will need

I to hit them more than just once a week; Legs
2.0 Advanced is a supplementary legs routine you
can do each week in addition to legs day workout
provided.

LEGS 2.0

Leg Extensions 1 - 20
(Striaght, Outwards and 2 - 20
Inwards. See Below) 3 - 20
Perform leg extensions 4 - 20
for 6 sets going up in 5 - 20
weight after every set 6 - 20
with a target of 20 reps per set.

You will start with the conventional feet position
(Straight), complete 6 sets, then repeat the 6 sets
with both the Inwards and Outwards feet
position (Leg Extension Feet position guide on
page 12).
There are 18 sets in total.
As you go down the rack and the weight
TIP
becomes heavier, you may find that you
reach failure before completing 20 reps. When this
happens, pause for a quick break then complete the
set. Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.com, Transaction: 38294
41
LEGS 2.0

Stiff-Legged Deadlift 1 30 20
2 40 15
3 50 12
4 70 8
5 80 6
6 80 6
7 60 10
8 50 12
Lying or Seated leg curl 1 30 20

2 40 15
3 50 12
4 70 8
5 80 6
6 80 6
7 60 10
8 50 12

LEGS 2.0

Calf Raise on Hack Squat 1 30 20
Calf Press on Leg Press 3 50 15
To perform the calf raise 4 60 12

5 60 12
6 60 12
7 70 8
8 70 8

SHOULDERS
y deltoids and traps are most certainly my

M most prominent feature. I am often asked
‘how do you keep your waist so small?’ the reality is
there has been no conscious effort to obtain nor
maintain a small waist, I am working with what I was
born with. However, big broad shoulders can help
to create the illusion of a smaller waist.
The deltoids should be hit intensely from various

angles ensuring the anterior, lateral and posterior
deltoid are all worked equally.
SHOULDERS
Trapezius
Infraspinatus
Teres Minor
Lateral Deltoid
Posterior
Deltold
Anterior Deltoid

SHOULDERS

Choose between: 1 30 20
Dumbbell Press 2 50 15
Smith Machine Shoulder 3 60 12
Press 4 70 8
Standing Military Press 5 80 6

6 80 6
Advanced 7 50 12
8 50 20
Lateral Raise 1 30 20
Single arm cable lat raise 3 60 12

4 70 10
5 80 6-8
6 80 6-8
Advanced 7 70 10
8 60 12

SHOULDERS

Front Raise 1 30 20
Barbell Front Raise 3 60 12

4 70 8
5 80 6
6 80 6
Advanced 7 60 12
8 50 20
Barbell Shrugs 1 50 15
Upright Row 3 70 8
4 80 6
5 80 6
6 80 6
Advanced 7 50 15
8 70 8

SHOULDERS
6
ADVANCED
For the Advanced method you can perform
shrugs with the barbell behind the back for extra
sets. It would be advisable to replace shrugs
with a rear delts exercise like reverse pec dec or
Bent Over Laterals every two weeks, so two
weeks of shrugging one week hitting rear delts
and so on.
I’ve listed Upright Rows as an alternative

TIP
exercise to Shrugs. Be aware that Upright
Rows activate the deltoids as the arms travel up,
using the traps to function as a stabilizer,
therefore, Shrugs is a more effective exercise for
working your traps.
The shoulder joint has the greatest range

INFO
of motion of any joint in the human body.

`
ARMS
lmost every bodybuilder wants big arms

A right? So what is the key? What opens the
doors to the big guns cabinet?
Firstly arms deserve a whole days training just like

other body parts, they need heavy weight
combined with a high volume routine that
maximise blood volume and tears your muscle
fibres to shreds.

ARMS
Biceps Brachii
Brachialis

ARMS

Close grip flat bench 1 30 20
Press 2 40 15
(For less pressure on the 3 50 12
wrists use an EZ bar) 4 70 10
Alternative: 5 80 6
Dips 6 80 6
Advanced 7 70 10
8 50 20
Hammer Curls 1 30 20
Rope Cable Curls 3 50 12

4 60 10
5 80 6
6 80 6
Advanced 7 60 10
8 50 20

ARMS

Rope Pulldown 1 30 20
V-Bar Pushdown 3 60 12
4 70 8
5 80 6
6 80 6
Advanced 7 60 12
8 50 20
Preacher Curls 1 30 20
Concentration Curls 3 60 12
4 70 10
5 80 6-8
6 80 6-8
Advanced 7 50 20
8 50 20

ARMS
7
The triceps have three heads: The long, medial
TIP
and lateral head. It isn’t possible to isolate the
heads as they always work together, however, when
you change the angle of your arms, it changes the
emphasis, stressing the heads differently.
To hit the Lateral Head you need an overhand grip

(known as neutral) I have listed Rope Pulldowns and
V-Bar Pushdowns as the exercise to target this area.
To hit the Medial Head you need an underhand

grip, a good exercise to hit this is the Reverse
Pushdown. You should substitute conventional
Pushdowns with this exercise every other week.
To hit the Long Head of the Triceps you need an

exercise in which your arms are moved either in
front of your body or above your head, to target this
area I have listed Close Grip Bench Press as the
exercise of choice.
The narrow grip may cause wrist pain, if this occurs

widen your grip to a more comfortable position.

ADVANCED
ADVANCED
he original Mass Gain Training Program
T outlined the base routine I used for many
years to build my physique. After a substantial
period of time I needed to advance my routine and
make it more intense and more challenging. To do
this, the key was to increase volume; volume of sets
and also the number of days I train.
I now train 7 days a week, 6 of those are as listed in

this program, on the 7th day I hit miscellaneous
body parts that are either weaker or that do not
require too much work, for example abdominals.
For a comprehensive abdominals routine check out
my Abs Solution Training Program.

ADVANCED
If you are new to bodybuilding I would suggest

following the basic sets in this program and training
at least 5 days a week to receive optimum results.
If you already have experience and are looking for

intense hardcore training, I would add all the sets
under the ‘Advanced’ headings along with the extra
Legs Day 2.0

`
TRAINING
TIPS

TRAINING TIPS
#1 Each workout should last around 1hr,
legs will be just over. Sessions
including Advanced sets will last
around 1.5hrs
#2 Choose a weight that allows you to
fail at the set rep range.
#3 Keep a training journal, this way you
can keep track of your gains in
strength.
#4 Always attempt more weight or reps but
never sacrificing safe form in your
exercises.
#5 When you train, do not just try to lift
the weight, really try to feel the
muscle working with each repetition,
this will increase the intensity.

TRAINING TIPS
#6 Rest times should be kept to a
minimum, rest long enough to recover
enough energy to perform the next set
rep range effectively.
#7 Take no more than 2 minutes rest
between sets. Choose a weight that
allows you to fail at the set rep range.
#8 When considering whether to break
form in attempt to conquer a heavy
lift, always remember your ABC ‘Always
Be in Control’ that is, ensure your
muscles are responsible for
controlling the movement in both the
concentric and eccentric phase of the
lift (lifting and lowering).

TRAINING ACCESSORIES
10
Accessories Benefits
Just Lift. knee Wraps / Elbow Wraps are

premium grade, designed to offer
support to the knees and elbows,
during lifting and pressing exercises,
such as squats or Bench Press.
Wearing the Just Lift. belt during

weightlifting increases intra-
abdominal pressure, this can increase
your power, strength and in turn
muscle growth.
Just Lift. Padded Lifting Straps can

help you lift heavier weights by
providing a much more secure grip.
They durable and padded for extra
comfort, aiding safer lifting.
Just Lift.® Training Accessories are available from www.simeonpanda.com

`
HEALTHY
EATING
his is the healthy eating plan I follow based
T on eating clean beneficial foods. What I eat in
the six meals I have everyday is nutritionally
balanced, includes all my five-a-day portions, a
weekly recommended portion of oily fish to provide
Omega 3, and a dairy product for calcium. It is
because of this that I have been successful in
increasing my muscle mass over the years while
maintaining low body fat.

HEALTHY
11
Day 1
Breakfast
Oats, half a cup with low fat milk or water,
banana and a small handful of almonds followed
by scrambled egg whites (4-5 eggs 1 yolk)
Meal 2
150 - 200g Wholegrain rice, broccoli and 150 -
200g Chicken breast
Meal 3
150 - 200g Wholegrain rice, broccoli and 150 -
200g Chicken breast
Meal 4
100g Wholegrain rice, avocado (half ), spinach
and 200g mackerel (tinned or fresh)
Meal 5
Skinless Roast chicken 500g, broccoli, carrots and
cauliflower
Meal 6
Scrambled eggs (8 eggs 1 yolk), 100g smoked
salmon

HEALTHY
11
Day 2
Breakfast
banana and a small handful of cashew nuts
followed by scrambled egg whites (4-5 eggs 1
yolk)
Meal 2
150 - 200g Wholegrain rice, avocado (half ),
spinach and 240g tuna (tinned or fresh)
Meal 3
150 - 200g Wholegrain pasta, beef mince (boiled
to reduce fat) cooked with spinach, broccoli,
sweet peppers, onions and black or green olives
in a low fat, low sugar bolognese sauce Veg
Meal 4
As above.
Meal 5
Small diced and boiled sweet potato, 240g fresh
cod (or other white fish), spinach, red and green
peppers
Meal 6
Boiled asparagus and 200g diced lightly fried
chicken breast

HEALTHY
11
Day 3
Breakfast
banana and a small handful of cashew nuts
yolk)
Meal 2
150 - 200g Egg noodles, spinach and 200g
mackerel (tinned or fresh)
Meal 3
150 - 200g Wholegrain rice, asparagus and 150 -
200g Chicken breast
Meal 4
150 - 200g Egg noodles, asparagus and 200g
Meal 5
500g skinless roast chicken, broccoli, carrots,
cauliflower
Meal 6
Scrambled egg (8 eggs 1 yolk), 100g smoked
salmon

HEALTHY
11
Day 4
Breakfast
banana and a small handful of pistachio nuts
yolk)
Meal 2
150 - 200g Wholegrain rice, broccoli, olives and
150 - 200g Chicken breast
Meal 3
150 - 200g Wholegrain rice, spinach, olives and
150 - 200g Chicken breast
Meal 4
150 - 200g Wholegrain rice, spinach and 200g
Meal 5
Small sweet potato, 500g skinless roast chicken,
broccoli, carrots, cauliflower
Meal 6
Scrambled egg (8 eggs 1 yolk), 220g cod (or
other white fish)

HEALTHY
10
Day 5
Breakfast
banana and a small handful of almonds nuts
yolk)
Meal 2
150 - 200g Wholegrain pasta, spinach and 150 -
200g Chicken breast
Meal 3
Boiled sweet potato (two medium size), broccoli
and 220g salmon (fresh or tinned - skinless)
Meal 4
Boiled sweet potato (two medium size),
asparagus and 220g salmon (fresh or tinned -
skinless)
Meal 5
100g rice 150 - 200g Chicken breast and salad
Meal 6
Scrambled egg (8x 1 yolks) and 100g salmon

HEALTHY
11
MY COOKING PREP
The 5 day meal guide is an accurate (but not
limited) outline of what I eat on a daily basis.
These meals are predominately high in protein, low
fat, low in sodium and full of essential vitamins and
nutrients. The carbohydrates are low on the glycemic
index; this keeps blood sugar levels steady and can
even help your body metabolize fat more efficiently.
Notes on my meals:
* When frying I cook with olive oil and use no more
than a small spoonful or olive oil spray.
* There are no cheat days, however I will

have a cheat meal as and when I feel
like (rarely and never more than once a
week)
* Veg portions vary so are not listed. I

love my vegetables so the portions
are substantial.
HEALTHY
10
Nutrition Advice
Protein
Protein is responsible for multiple functions in
your body, it is an essential nutrient needed for
building muscle, tissue and cells. Everyone needs
protein in their diet, but as bodybuilders/weight
trainers you need to increase your protein intake.
Below is a list of good protein sources.
Source Protein Per 100g

1 Turkey and Chicken Breast 30
2 Fish Tuna, Mackerel, Salmon... 26
3 Lean Beef and Veal (Low Fat) 36
4 Beans (Kidney beans, Black beans etc) 17
5 Eggs 13
6 Milk 6
7 Nuts 33

HEALTHY
11
Nutrition Advice
Complex Carbohydrates - Low Glycemic Index
Pasta and Rice (white bread, pasta and rice have
been refined and our bodies cannot use what’s
left for anything) porridge oats, Bran flakes,
Weetabix are all great cereals full of wholegrain
nutrition and will also keep you fuller for longer
therefore providing better fuel for training. Avoid
cereals that are refined and have a high sugar
content.
1.) Brown Rice
Brown rice is one of the richest sources of
carbohydrate. A single cup of brown rice has
approximately 45 grams of carbohydrate.
Wholegrain rice is considered to be healthier
than white rice (refined grains) because they
contain more vitamins, fibre and minerals. They
are lower in their glycemic index making them
absorb more slowly providing more lasting
energy and promote less fat storage.
2.) Oats
Oats has always been my breakfast of choice with
a banana and a handful of almonds. One cup of
oats gives you an abundant 54g of
carbohydrates.

HEALTHY
11
Nutrition Advice
Healthy Fats
Saturated and Trans fats which are can be found
in large quantities in bacon, sausages, processed
meats, butter, etc are bad for you, they raise your
cholesterol and increase the risk of heart disease.
Poly & Monounsaturated fats are good for you,
lowering cholesterol and reducing your risk of
heart disease.
1.) Avocados
Avocados are high in monounsaturated fat which
is the healthy kind that actually lowers bad
cholesterol. One medium avocado contains
about 30g of fat.
2.) Eggs
Eggs are an easy source of protein, while it's true
that an egg yolk contains fat (around 5g of fat)
only 1.5g is saturated.
3.) Nuts
Along with unsaturated fats, both
monounsaturated and polyunsaturated which
lower bad cholesterol levels, nuts also contain
omega-3 fatty acids, a healthy form of fatty acid
that to helps your heart.

HEALTHY
11
Nutrition Advice
Vegetables
It is essential to include vegetables in your diet,
their benefits to your health and progression are
huge. Below are the main vegetables I have with
the majority of my meals.
Vegetable Benefits
Firstly half the calories are protein and its low in
fat. Asparagus has high levels of potassium,
which helps control blood pressure and iron
Asparagus
which boost the body’s immune system. It is high
in dietary fibre, folic acid and vitamin A which
play a vital role in fighting cancer.
Chemicals in broccoli boost DNA repair in

cells and may stop them becoming cancerous.
Broccoli contains more vitamin C than an orange
Broccoli
and contains as much calcium as a glass of milk;
Calcium helps to keep you heart beating
regularly and also promotes sleep, with intense
lifting good rest is essential.
Just 50 grams of spinach daily would be very

beneficial to every bodybuilder’s health and help
you to not only grow muscle grow faster but
Spinach increase power. Studies have shown that eating
spinach increases the manufacture of muscle
protein by up to 20 per cent due to a chemical
contained in it.

HEALTHY
11
Nutrition Advice
AVOID Excess - Simple Carbohydrates
Simple carbohydrates are found naturally in
foods such as fruits, milk, and milk products
which are fine in moderation but they are also
found in high quantities in the following:
• Sugars (Maltose, Glucose, Sucrose)
• Honey/Syrup
• Sweets (Candy)
• White rice
• Potatoes (instant, mashed)
• White bread
• Flaked cereals (Corn flakes, etc.)
• Jams
• Soft drinks
• Donuts
Simple Carbohydrates (for the most part) cause a
quick insulin spike, complex carbohydrates cause
slower insulin rises and are less likely to increase
appetite. It is recommended complex
carbohydrates should make up the majority of
your carbohydrates intake.

HEALTHY
11
Nutrition Advice
Hydration
Give or take, the body is about 60% water, all the
systems in your body depend on water. Water
carries nutrients to your cells and flushes the
toxins out of your vital organs.
To stay healthy, it's important to replace the
fluids we lose when we perspire, breathe or
urinate. It is recommended that you drink 3 litres
of total beverages a day, for women 2.2 litres of
total beverages a day.
When you engage in any activities that make you
sweat, like intense weightlifting, you need to
drink extra water to compensate for the fluid loss.
An extra 400 to 600 millilitres of water for short
bouts of exercise, but more intense exercise for
an hour or more requires more fluid intake. How
much additional hydration you need will depend
much you sweat during exercise.

Supplementation
12
SUPPLEMENT
GUIDE

Supplementation
12
DO YOU
NEED
THEM?
Are supplements 100% necessary to see progress, no, but they definitely
help in regards to speeding up the process of packing on lean muscle and
improving strength. Taking supplements will prime your body to absorb
and utilize more protein, recover faster, and ultimately will keep you in an
anabolic, muscle building state throughout more of the day

Supplementation
12
MAX STRENGTH
Creatine - Nitric Oxide Booster - Strength Optimizer
5G 4G 1G 1.5G
CREAPURE L-CITRULLINE AGMATINE BETAINE
GLUTEN FREE VEGAN FRIENDLY NO GMOS
In my opinion, Creatine is one of the most

effective and necessary supplements on the
15-30
Mix 1 with 6-8oz of 15-30 minutes
market. Max Strength contains a full dose of
scoop water before training
patented Creatine Monohydrate and several
other muscle building and preserving
ingredients to keep your body in an anabolic state. When dieting, your body
is going to burn a small amount of muscle along with fat, and supplementing
with Max Strength and the other products listed above will make a huge
difference in maintaining and even adding strength while in a caloric deficit.
I like to take 1-2 servings of Max Strength daily. On my workout days I’ll take
one scoop immediately before cardio and immediately before weights. On
an off day, I like to just start the day with 1 scoop along with my Inno Shred to
put my body in an optimal fat burning and muscle gaining state.

Supplementation
12
ADVANCED ISO PROTEIN

NATURALLY SWEETEND WHEY ISOLATE
3G 25G 3G
FAT PROTEIN CARBS
GLUTEN FREE LAB TESTED NO GMOS

ZERO ARTIFICIAL SWEETENERS
FOR VEGAN DIETS
REPLACE WITH CLEAN VEGAN PROTEIN
I am a huge believer in taking a Whey

Protein shake immediately post workout.
Mix 1 with 6-8oz of water For 15-45 minutes after your workout, your
scoop or preferred bever-
age. body is able to utilize and absorb more
protein than it can during the rest of the
day. Protein is the building block to building muscle and when you take a
fast digesting Whey Isolate such as Advanced Iso, your body can rapidly
absorb the full 25g of protein and put it work work immediately. Unlike most
whey protein products on the market, Advanced Iso contains zero lactose or
gluten, so it is really easy on the stomach. Advanced Iso also doesn’t contain
absolutely delicious. While trying to gain muscle, I often opt for an Advanced
Iso shake with added peanut butter and a frozen banana to get in healthy
calories.

Supplementation
12
STORM MAKER
PRE-WORKOUT - ZERO ARTIFICIAL SWEETENERS
6,100MG 1,117MG 400MG

PUMP+POWER ENERGY EXPLOSION MIND-MUSCLE
POTENTIATORS BLEND CONNECTION MATRIX
SOY FREE NO GMOS LAB TESTED IMPROVED FOCUS
I like to take somewhere between 1-1.5

scoops of storm maker, depend on how I
am feeling. It contains organic caffeine so
it provides clean and smooth energy
without over stimulation (which can be
counter effective while working out). Storm Maker also contains several
natural pump boosting ingredients which help shuttle nutrients in the
bloodstream to the muscles being working out that day.

Supplementation
12
HMB+
PROTEIN SYNTHESIS ACTIVATOR
1,500MG 50MG
CALCIUM HMB ASTRAGIN
SOY FREE NO GMOS LAB TESTED
HMB is a metabolite of the most anabolic,

muscle protecting, and muscle building
3-5 amino acid "Leucine". Studies show that
1 Capsule 3-5 times Daily supplementing with HMB at the correct
dosage may improve strength levels while
supporting increased lean muscle mass. HMB+ has added Astrigin, which
helps improve absorption and the body’s ability to utilize it properly. I
personally like to take 3-5 grams of HMB daily, as it keeps my body in an
optimal muscle building state, even if I’m in a calorie deficit. I’ve noticed that
taking HMB while trying to add strength and muscle or burn fat helps
improve my recovery and strength levels dramatically. There are no
drawbacks to taking HMB and I can’t find a reason not to take it, regardless of
your goals.

Supplementation
12
ORGANIC
TURMERIC + BEET ROOT
1000MG 200MG 200MG
ORGANIC TURMERIC TURMERIC ROOT EXTRACT ORGANIC BEET ROOT
ORGANIC GLUTEN FREE REDUCE INFLAMMATION
Organic Turmeric is something that I

2 Capsules recommend to anyone regardless of what
Per Day
With or without
their goals are. This is probably the
2 Capsules meals healthiest ingredient on the market and
Inno Supp’s “Organic Turmeric + Beet Root”
contains added Bioperine which helps you absorb more of the ingredients.
Besides lowering inflammation throughout the entire body, Turmeric is
amazing at helping improve inflammation caused by metabolic disorders,
obesity, and stress (even if the stress is workout induced). I take 2 capsules
per day, with or without food and notice a difference in my joints and
digestion when I miss a few days. Turmeric is a must take product for anyone
looking to optimize fat loss, muscle gain, and overall health.

Supplementation
12
USING THEM
TOGETHER
Timing your supplements and being consistent with use while dieting are
equally important. Below is what I have found to be the optimal timing to
gain as much lean muscle possible in the shortest amount of time.
FIRST THING IN THE MORNING
ADVANCED ISO
PROTEIN HMB+ VOLCARN 2000
1 Scoop 1.5g 1 tbs
FOR VEGAN DIETS

IMMEDIATELY BEFORE WORKOUT
VOLCARN 2000 MAX STRENGTH STORM MAKER

1 tbs 1 Scoop 1 Scoop
HMB+
1.5g

Supplementation
12
IMMEDIATELY POST WORKOUT
ADVANCED ISO
PROTEIN MAX STRENGTH
2 Scoops 1 Scoop
FOR VEGAN DIETS

SNACK
for optimal taste

ADVANCED ISO BLEND WITH
PROTEIN Almond
1-2 Scoops
MILK
+1 Banana
FOR VEGAN DIETS
ANYTIME THROUGHOUT THE DAY
TURMERIC HMB+
2 Capsules 1.5g

Supplementation
12
COUPON OFFER
Taking the proper supplements during this program will make a huge
difference in gaining mass and muscle. I partnered with my sponsor Inno
Supps to get you an exclusive coupon for 10 dollars of store credit (on a
minimum order of $30 dollars from their website). Use the coupon code
below within 7 days of purchasing Mass Gain Extreme to get a free $10
dollar store credit at www.InnoSupps.com
$
10 OFF INNOSUPPS
USE COUPON CODE
GAINS10
$30 minimum purchase required, may not be combined with other
promotions or offers. Limit to 1 use per customer.

If copies of this ebook are uploaded and/or distributed via any means, Rebecca Lethbridge may be charged for infringement. FAT BURN EXTREME
I cannot express how important it is that you are
patient and consistent, it will be the key to your
success in building your physique.
I wish you all the best with your training, please
give it your best and do not stop until you
achieve absolutely everything you desire.
S.Panda

Mass Gain Extreme by Simeon Panda

Uploaded by

Copyright:

Available Formats

You might also like

Mass Gain Extreme by Simeon Panda

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Mass Gain Extreme by Simeon Panda

Uploaded by

Copyright:

Available Formats

Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.

com, Transaction: 38294

All rights reserved. No part of this

Pandasbox Limited Reg No. 8808919

Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.com, Transaction: 38294 2

5 Legs 2.0 Advanced 40

his is an intense program that requires you

With volume training the idea is prolonged

This training program spilts each session to one

Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.com, Transaction: 38294 5

I personally do not conform to the general

‘Which days or reset days’

The routine is written in chronological order

The day you choose to start the program is entirely

If you start the routines on a Monday, the program

Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.com, Transaction: 38294

If you choose to follow the advanced sections of

What is unique about the program?

My method of training with such a huge volume of

Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.com, Transaction: 38294

Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.com, Transaction: 38294 9

Using the Intensity Guide

A medium weight will be just heavy enough for

At your heaviest weight you should only be able

Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.com, Transaction: 38294 10

ecs! I’m sure you’ve heard the musculature of

Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.com, Transaction: 38294

Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.com, Transaction: 38294 13

Advanced 7 100 1-4

Exercise Set Intensity Reps

Incline Dumbbell Press 3 60 12

Incline Smith Machine 5 100 1-4

Press 6 100 1-4

Dumbbell Incline Flys 1 30 20

Incline Cable flys 3 60 12

Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.com, Transaction: 38294 15

Exercise Set Intensity Reps

Pec dec machine 3 60 12

Arching your back while bench pressing

Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.com, Transaction: 38294 16

Exercise Primary Muscles

Bench Press/Dumbbell Press Incline Bench/Dumbbell Press

Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.com, Transaction: 38294 17

Exercise Primary Muscles

Main part of Pectoral used

Incline Dumbbell/Cable Flys Cable Crossover Flys

Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.com, Transaction: 38294 18

ack day is my favourite body part to train

Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.com, Transaction: 38294 20

Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.com, Transaction: 38294 21

The Deadlift is the king of mass gaining

It is advantageous for you to create tension

Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.com, Transaction: 38294 22

Exercise Set Intensity Reps

Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.com, Transaction: 38294 23

Exercise Set Intensity Reps

The key to build a complete, solid, thick back

Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.com, Transaction: 38294 24

Prepared exclusively for Rebecca Lethbridge, sent to phillethbridge@btinternet.com, Transaction: 38294 25