Bio-Gro HyperGrowth Lean Mass Final 2

Increase Lean Muscle Mass
HYPER-GROWTH
LEAN MASS
TRAINING PLAN
BY DAVID SANDLER,
MS, CSCS*D, RSCC*D, HFD, HFI, FNSCA, FISSN;
iSatori Director of Science & Education
Transform Your Body... Fast

BEFORE AFTER BEFORE AFTER BEFORE AFTER
Don’t take our word for it…

Everyone is talking about Bio-Gro™, the game-changing product that has created an
entirely new muscular performance category, called Bio-Active Peptides.
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One small scoop of this flavorless powder helps maximize the body’s ability to
synthesize more protein—to help you speed recovery, gain strength, and develop new
BEFORE AFTER
lean muscle faster.‡
That's why so many experts refer to Bio-Gro as “fertilizer for your muscles” and why
so many athletes are calling it “#Gainzinabottle”
mkrough3rd
BEFORE AFTER BEFORE AFTER BEFORE AFTER

How to take
Bio-Gro:
TAKE ALONE PRE-WORKOUT WITH AMINOS POST WORKOUT WITH PROTEIN
Are You Next? Visit iSatori.com/HGChallenge and take the 8-Week Hyper Growth Challenge
Tell Us Download the Plan • Train Hard • Show Your Results
How You Gro…
iSatori.com
To Read Rave Reviews on Bio-Gro or to view
wes_kimble_fitness josh.hartness.7 the 500-Person Field Study Results, Visit
Individual results will vary. Always consult a physician prior to starting any diet or exercise program. © 2014 iSatori, Inc. ∆ These statements have not been evaluated by the FDA.
This product is not intended to diagnose,treat, cure, or prevent any disease. ‡For scientific references, visit iSatori.com/BioGro
BULK UP,
Your ticket to a leaner, more
muscled you is only 8 weeks away!
You know you want to build bigger muscles and
get tighter lines, so we have created the perfect
TRIM DOWN,
program to help you do it. Your transformation
awaits. All you have to do is focus in and be
willing to bust your behind for the next 8 weeks,
and you will see the results of your hard work.
Let's face it, life is about looking good and
BE STRONG,
feeling great. Part of your everyday challenge to
achieve this is finding that balance between
food, working out, and life in general. This
program is designed to maximize each and
every day by giving you fuel to push through
LOOK GOOD.
intense workouts, improve your recovery, and
help you lean out while you build harder,
stronger muscles.
I'm here to guide you with expert, scientifically

advanced nutrition, training, and mental
toughness principles that will produce dense,
strong muscles and a tighter, leaner, and
stronger body. I guarantee this will be the
greatest transformation of your life if you stick
to the diet and training program and give it
everything you’ve got and then some.
There’s no catch. You just need to add a

hard-work ethic and Bio-Gro™ Bio-Active
Peptides to your training routine, and the rest
will simply happen. Whether you are trying to
get lean for a competition or just look good for
the summer, the Bio-Gro Hyper Growth Lean
3 Mass Building program will not let you fail. 4
SECRETS 10 Tips for Better Weight-Training Results
1 ALWAYS USE FULL RANGE OF MOTION Unless you are trying to specifically isolate a single
muscle movement, a full range of motion is the key to maximum muscular contraction and results.
2 CHEAT REPS ARE GOOD. Only use cheat reps at the end of your set.
3 VOLUME IS KING. Without it, you are merely a pawn on the large chess board of size
wondering what move to make next. Lift big reps, for big results.
4 RESPECT THE NEED FOR REST. But don’t just hang out. Training is about getting stuff
done, not about getting caught up on the social scene.
WEIGHTS BEFORE CARDIO. You can’t get back a lost workout where you had a chance to
SUCCESSFUL
5
TO build solid muscle. You can always cut a few extra calories to help you lean out. Make sure
your weight training comes before cardio, so you put maximum effort in.
TRAINING
6 SQUEEZE AT THE CONTRACTED PORTION OF EVERY LIFT. While it sounds a little over the top,
“Prepare to challenge your body like never before.” the more in tune you get with your muscles, the more you will know what works and doesn’t.
LOOK IN THE MIRROR. Go ahead, be vain—it is why you are embarking on this journey.
E
7
Don’t be afraid to flex or pinch—it’ll keep you on track if you find yourself slipping…
asy is not part of the vocabulary of those who take training seriously. Fast is not part of
the work ethic of those who have built solid muscle. But with iSatori’s Bio-Gro Hyper Growth WHEN IN DOUBT, DO ANOTHER SET OR REP. More is better more often than not.
8
Lean Mass Training Plan, you now have the ultimate edge to show yourself and others that you can
change... and change fast. I have developed a plan that will literally guide you and challenge you 9 DON’T TRAIN SORE MUSCLES. While soreness does not indicate success, it could indicate
daily over the next eight weeks to become the best you can be. The secret to success lies within you. much-needed recovery.
There are no magic short-cuts, only desire and drive can help you see the results. You will have to TRAIN YOUR WEAK AREAS FIRST. Your _______ (fill in the blank) is weak because you
10
dig deep using every ounce of energy to carve out your shape and define your body. It's up to you to likely are not pushing yourself hard enough. Even if it seems counterintuitive, train it first,
decide right now to take a stand and make one of the biggest changes of your life. Follow this and it will get better.
program to a T for eight short weeks, and at the end, you'll find a different person—a person who
looks, feels, and acts like a champion.
Visit our YouTube channel at
But there is one secret I will share…
If you are not targeting your weak areas and hitting your muscles at every angle, you are robbing
youtube.com/iSatoriTech
for complete, step-by-step instructional
yourself of the much-needed shape your muscles are aching for. In my program, there are always three
videos from David Sandler.
things you must remember: train every muscle, train every rep through its full range of motion, and
keep a nice pace with both your reps and rest between sets. There, the secret is out. Now get to it!
5 6
10 Tips to Eating for a Lean, Muscular Physique
SECRETS
1 DON’T FAST FOR ANY LONGER THAN YOU NEED. Sleeping is an exception, but
otherwise, you want to constantly fuel your body.
2 KEEP YOUR MACRONUTRIENT RATIO THE SAME. Reduce the total amount of food
and calories you consume. Rather than restrict carbs or other fuels, reduce your
entire caloric intake, keeping your macronutrient ratio the same.
3 NO EATING AFTER 8:00 p.m. unless you work a night shift or are throwing down
some additional amino acids or protein. Of course, junk food is out late at night.
Enough said.
TO
SUCCESSFUL
FAT LOSS
4 PLAN A CHEAT MEAL, NOT A “HIBERNATION LAST SUPPER.” Having a few extra carb
or fat calories here and there is good; just don’t overdo it.
5 EAT PROTEIN, CARBS, AND FATS AT EVERY MEAL OR SNACK. Try to build in small
“It may not be easy... but it will be worth it!” meals or snacks that have all three macronutrients (carbohydrates, proteins, and
fats). Sure you can have more protein, but just make sure all three are there.
D ieting is tough, but to see your rock-solid muscles take shape, you have to make
sacrifices. When you feel like it isn't worth it, look in the mirror and see how much
you have changed so far. Imagine what you could look like if you keep going. You can
6 ADD LOW-FAT/CARB OR CALORIE-FREE CONDIMENTS TO FLAVOR THINGS UP. Food
doesn’t have to be boring as there are plenty of good ways to add variety to that
same boring piece of chicken.
do this. It is in you. You have to unleash your power within and your transformation will DON’T GET HUNG UP ON A SETBACK. Bad days happen. If you have been following
7
take care of itself. The secret to your success with this program is to determine who you things well, don’t worry if you look a little flat one day—you will tighten up the next.
are and how your body responds, then select the right course of action and put it into
8 FUEL YOUR WORKOUTS. Both a pre- and post-workout drink that includes Bio-Gro
play. Obvious tips such as not eating late at night, not having too much junk food, and is a smart strategy to maximize muscle development and minimize recovery. Don’t
watching overall caloric intake should go without saying. But, keeping your carbs up, miss this critical window of opportunity to improve your chances of success.
not worrying about sodium intake, and having a few cheat snacks here and there are
9 REMOVE JUNK FOOD. Remove this from your cabinets or put a sign up to discourage
all part of a successful plan.
you from overindulging. If it is not there, you can’t eat it. And when you are super
hungry, grab another piece of fruit or vegetable instead.
Remember, we want your body to react positively to you, not revolt against you. So the
10 LEARN TO HATE FOOD. Ok, not really, but the less you become obsessed with your
diet recommendations within this program are designed to help you define your body,
favorite snacks, the better off you will be. While the thought of not eating your
but also learn what works best for you. The secret lies within your body and now is the
favorite ice cream may be hard to handle, it's just holding you back from the
time to set it free. ultimate transformation.
7 8
Bio-Gro™ Hyper Growth Lean Mass Training Plan
THE “EXTRAS” Wouldn’t it be great if all you had to do was train and diet,
and watch everything fall perfectly into place? Yeah,
right! Not gonna happen. Rather, you need to invest in
Start Date:
Start Weight (lbs):
Completion Date:
Complete Weight (lbs):
Start Bodyfat %: Complete Bodyfat %:
THEY WON’T your transformation as you would invest in anything

important in life. A common issue people have when
Total Bodyfat % Lost:
Start Chest (in):
Start Waist (in):
Total Fat Lost/Muscle Gained:
Complete Chest (in):
Complete Waist (in):
trying to gain muscle while also losing fat is the way their
TELL YOU bodies respond. Some people will respond very quickly to
changes in diet and training, while others may take a few
Start Upper Arm (in):
Start Thigh (in):
Start Calf (in):
Complete Upper Arm (in):
Complete Thigh (in):
Complete Calf (in):
extra days. Measure your improvements on a weekly basis
rather than daily. If you look in the mirror and things don't SUN MON TUE WED THU FRI SAT
look right, don't worry—your body will fluctuate from day DATE: DATE: DATE: DATE: DATE: DATE: DATE:
Heavy Push Routine Light Pull Routine Heavy Legs Routine Light Push Routine Heavy Pull Routine Light Squat Routine Cardio or Day Off
to day but will keep progressing when you continue to Workout #1 Workout #2 Workout #3 Workout #4 Workout #5 Workout #6 Workout #7
commit to the end result. DATE: DATE: DATE: DATE: DATE: DATE: DATE:
Workout #8 Workout #9 Workout #10 Workout #11 Workout #12 Workout #13 Workout #14
From the training side, you need to target muscles like you DATE: DATE: DATE: DATE: DATE: DATE: DATE:
mean it. Train each muscle with focus and purpose, so it Heavy Push Routine Light Pull Routine Heavy Legs Routine Light Push Routine Heavy Pull Routine Light Squat Routine Cardio or Day Off
responds by getting bigger, thicker, and harder. You do DATE: DATE: DATE: DATE: DATE: DATE: DATE:
this by implementing a volume-oriented approach that Heavy Push Routine Light Pull Routine Heavy Legs Routine Light Push Routine Heavy Pull Routine Light Squat Routine Cardio or Day Off
also pushes the envelope by challenging your muscles at
DATE: DATE: DATE: DATE: DATE: DATE: DATE:
every possible angle. This way, you leave no stone Heavy Push Routine Light Pull Routine Heavy Legs Routine Light Push Routine Heavy Pull Routine Light Squat Routine Cardio or Day Off
unturned by making sure all your muscle fibers are
DATE: DATE: DATE: DATE: DATE: DATE: DATE:
exhausted by the end of the week. Heavy Push Routine Light Pull Routine Heavy Legs Routine Light Push Routine Heavy Pull Routine Light Squat Routine Cardio or Day Off
Another big thing to remember is “Don’t Let Up.” This DATE: DATE: DATE: DATE: DATE: DATE: DATE:
program will punish you. If performed at max intensity, it Workout #43 Workout #44 Workout #45 Workout #46 Workout #47 Workout #48 Workout #49
will bring you to your knees. But you will get reprieve. At DATE: DATE: DATE: DATE: DATE: DATE: DATE:
the end of the eight weeks, you will have a new physique, Workout #50 Workout #51 Workout #52 Workout #53 Workout #54 Workout #55 Workout #56
likely the best you have ever had. It will turn your friends
and family members’ heads and give you a completely QUALITY CARDIO FOR QUALITY SHAPE
For your cardio training, you will alternate between low- and high-intensity effort sessions. Low-intensity will invoke greater fat burning but overall will not
elevated sense of pride. Only the strong survive, and while burn as many calories. High intensity will burn more calories and increase your fitness level. For low intensity, do 30 to 45 minutes at no more than 65%
of your heart rate max ((220-age) x .65) which means 130 beats per minute in your heart rate or lower. And for those in your late 30's and beyond, stay
that may sound cliché, its truth has never been revealed below 120, even 110. For high-intensity cardio, do 20 to 30 minutes of interval training with 15- to 30-second bouts of “all-out” effort at 85% to 90% of
like it will be when you finish with this program. As my your heart rate max ((220-age)x .85) followed by 30 to 60 seconds of very low intensity exercise.
Choose your favorite cardio device that allows you to keep the proper pace, but don’t be afraid to switch up the machine you use.
mantra continues to say: “You can’t be soaring with the
eagles if you are running with the chickens.” Suck it up, TAKE THE HYPER GROWTH CHALLENGE NOW!
dial it in, and push your limits. Visit iSatori.com/HGChallenge to find out how you can submit your before and after
photos and numbers for a chance to WIN!
9 10
Bio-Gro™ Hyper Growth Lean Mass Training Plan Weeks 1-4
The final rep of each set should be a struggle to complete and even require a spot. If the final rep is easy, increase the weight on the subsequent set but do NOT do more reps per set than what is suggested in the plan.
WEEK Exercise Workout #1 Workout #2 Workout #3 Workout #4 Workout #5 Workout #6 Workout #7
1 Heavy Push Routine Light Pull Routine Heavy Legs Routine Light Push Routine Heavy Pull Routine Light Legs Routine Cardio
1 Barbell Flat Bench Press 4 sets x 6 reps, rest 180-240 secs Wide-Grip Lat Pulldown 4 x 12, rest 75-90 Barbell Squat 4 x 6, rest 180-240 Dumbbell Flat Bench Press 4 x 12, rest 120 Seated Cable Wide High Row 4 x 6, rest 180-240 Barbell Squat 4 x 12, rest 75-90 or Day Off
2 Incline Dumbbell Bench Press 3-4 x 8, rest 180-240 Palms-In Pulldown 4 x 12, rest 60-75 Hack Squat 3 – 4 x 6, rest 180-240 Incline Barbell Bench Press 4 x 12, rest 75-90 Chin Up Palms Facing In 4 x 6, rest 180-240 Step Ups w/ Dumbbell 4 x 12, rest 60-75
3 Seated Pec Flye 4 x 8, rest 120-150 Dumbbell Single-Arm Row 4 x 12, rest 60-75 Leg Press 3 – 4 x 8, rest 150-180 Dumbbell Incline Flye 4 x 12, rest 60-75 Lat Pulldown 3 – 4 x 6, rest 120-150 Smith Machine Lunge 4 x 12, rest 60-75
4 Barbell Shoulder Press 4 x 6, rest 150-180 Straight Arm Pulldown 4 x 12, rest 75-90 Straight Leg Deadlift 4 x 8, rest 150-180 Cable Crossover 4 x 12, rest 60-75 Seated Cable Low Row 3 – 4 x 8, rest 120-150 Leg Press 4 x 12, rest 75-90
5 Weighted Dips 4 x 8, rest 150-180 Upright Row 4 x 12, rest 60-75 Leg Extension 4 x 8, rest 120-150 Dumbbell Military Press 4 x 12, rest 75-90 Dumbbell Shrugs 4 x 8, rest 120-150 Leg Extension 4 x 12, rest 60-75
6 Dumbbell Front Raise 4 x 8, rest 120-150 Dumbbell Shrug 4 x 12, rest 60-75 Leg Curl 4 x 8, rest 120-150 Cable Lateral Raise 4 x 12, rest 60-75 Rear Delt Flye 4 x 8, rest 120-150 Leg Curl 4 x 12, rest 60-75
7 Dumbbell Lateral Raise 4 x 8, rest 120-150 Rear Delt Flye 4 x 12, rest 75-90 Standing Heel Raise 4 x 8, rest 120-150 Cable Front Raise 4 x 12, rest 60-75 Biceps Barbell Curl 4 x 10, rest 120-150 Single Leg Standing Leg Curl 4 x 12, rest 60-75
8 Skull Crushers 4 x 8, rest 120-150 Straight-Bar Arm Curl 4 x 12, rest 75-90 Seated Heel Raise 4 x 8, rest 120-150 Skull Crusher 4 x 12, rest 75-90, Single Arm Biceps Preacher Curl 4 x 10, rest 120-150 Standing Heel Raise 4 x 12, rest 75-90
9 Triceps Pushdown 4 x 8, rest 120-150 Biceps Preacher Curl 4 x 12, rest 75-90 Decline Weighted Sit-Up 4 x 10, rest 120-150 Triceps Rope Pushdown 4 x 12, rest 60-75 Single Arm Standing Cable Curl, 4 x 10, rest 120-150 Rope Ab Crunch 4 x 12, rest 60-75
10 Low Slow Cardio, 30 mins Seated Alternating Dumbbell Curl 4 x 12, rest 60-75 Hanging Leg Raise 4 x 10, rest 120 HIT Cardio, 20 mins Low Slow Cardio, 30 mins Decline Sit Up 4 x 12, rest 60-75
HIT Cardio, 20 mins Low Slow Cardio, 30 mins HIT Cardio*, 20 mins * If too fatigued, do cardio on off day
WEEK UP YOUR STRENGTH AND INTENSITY. TRY TO INCREASE 5 TO 10LBS ON EVERY EXERCISE YOU PERFORM THIS WEEK. WARNING: YOU MAY FATIGUE A LITTLE FASTER.
2 Exercise Workout #8 Workout #9 Workout #10 Workout #11 Workout #12 Workout #13 Workout #14
Heavy Push Routine Light Pull Routine Heavy Legs Routine Light Push Routine Heavy Pull Routine Light Legs Routine Cardio
1 Barbell Flat Bench Press 4 x 6, rest 180-240 Wide-Grip Lat Pulldown 4 x 12, rest 75-90 Barbell Squat 4 x 6, rest 180-240 Dumbbell Flat Bench Press 4 x 12, rest 120 Seated Cable Wide High Row 4 x 6, rest 180-240 Barbell Squat 4 x 12, rest 75-90 or Day Off
WEEK KEEP YOUR WEIGHTS THE SAME AND PICK UP YOUR PACE. DON’T FOCUS ON THE WEIGHT AS MUCH AS EXTENDING SETS AND INCREASING OVERALL VOLUME
WEEK INCREASE WEIGHTS, KEEP UP YOUR VOLUME, AND CRANK OUT AS MANY EXTRA SETS AND REPS AS YOU CAN. SQUEEZE TIGHT AT THE END OF EACH REP TO FEEL YOUR PUMP.
11 Download daily workout wigets at Facebook.com/iSatoriTech and Instagram.com/iSatori_Inc 12

Bio-Gro™ Hyper Growth Lean Mass Training Plan Weeks 5-8
The final rep of each set should be a struggle to complete and even require a spot. If the final rep is easy, increase the weight on the subsequent set but do NOT do more reps per set than what is suggested in the plan.
5 Heavy Push Routine Light Pull Routine Heavy Legs Routine Light Push Routine Heavy Pull Routine Light Legs Routine Cardio
1 Incline Dumbbell Bench Press 5 x 6, rest 180-240 Palms-In Pulldown 4 x 12, rest 90 Barbell Squat 5 x 6, rest 180-240 Incline Barbell Bench Press 5 x 12, rest 120 Lat Pulldown 5 x 6, rest 180-240 Barbell Squat 5 x 12, rest 90 or Day Off
2 Barbell Flat Bench Press 5 x 6, rest 180-240 Dumbbell Single-Arm Row, 4 x 12, rest 90 Leg Press 4 x 8, rest 180 Dumbbell Flat Bench Press 5 x 12, rest 120 Seated Cable Low Row 5 x 6, rest 180-240 Leg Press 5 x 12, rest 90
3 Weighted Dips 3-4 x 8, rest 150-180 Wide Grip Lat Pulldown 4 x 12, rest 75-90 Hack Squat 4 x 8, rest 180 Cable Crossover 4 x 12, rest 90 Seated Cable Wide High Row 4 x 8, rest 150-180 Step Ups w/ Dumbbells 4 x 10, rest 90
4 Seated Pec Flye 3-4 x 8, rest 120-150 Straight-Arm Pulldown 4 x 12, rest 75-90 Leg Extension 4 x 8, rest 120-150 Dumbbell Incline Flye 4 x 12, rest 90 Chin Up Palms Facing In 4 x 8, rest 150-180 Smith Machine Lunge 4 x 12, rest 90
5 Barbell Shoulder Press 5 x 6, rest 150-180 Dumbbell Shrug 4 x 12, rest 75-90 Straight-Leg Deadlift 4 x 8, rest 150-180 Dumbbell Military Press 5 x 12, rest 90 Rear Delt Flye 4 x 10, rest 120 Leg Extension 4 x 12, rest 75
6 Dumbbell Lateral Raise 3-4 x 8, rest 120-150 Upright Row 4 x 12, rest 75-90 Leg Curl 4 x 8, rest 120-150 Cable Front Raise 4 x 12, rest 90 Dumbbell Shrugs 4 x 10, rest 120-150 Single-Leg Standing Leg Curl 4 x 12, rest 90
7 Dumbbell Front Raise 3-4 x 8, rest 120-150 Rear Delt Flye 4 x 12, rest 90 Seated Heel Raise 5 x 8, rest 150 Cable Lateral Raise 4 x 12,rest 90 Biceps Barbell Curl 5 x 10, rest 120-150 Leg Curl 4 x 12, rest 75
8 Skull Crushers 4 x 6, rest 120-150 Biceps Preacher Curl 4 x 12, rest 90 Standing Heel Raise 5 x 8, rest 150 Skull Crusher 4 x 12, rest 90 Single-Arm Standing Cable Curl 4 x 8, rest 120-150 Standing Heel Raise 4 x 12, rest 90
9 Triceps Pushdown 4 x 8, rest 120-150 Straight-Bar Arm Curl 4 x 12, rest 90 Hanging Leg Raise 4 x 12, rest 120 Triceps Rope Pushdown 4 x 12, rest 90 Single Arm Biceps Preacher Curl 4 x 8, rest 120-150 Decline Sit Up 5 x 12, rest 75
10 Low Slow Cardio 30 mins Seated Alternating Dumbbell Curl 4 x 12, rest 75-90 Decline Weighted Sit-Up 4 x 12, rest 120 HIT Cardio 20 mins Low Slow Cardio 30 mins Rope Ab Crunch 5 x 12, rest 75
HIT Cardio 20 mins Low Slow Cardio 30 mins HIT Cardio 20 mins
WEEK UP YOUR STRENGTH AND INTENSITY. TRY TO INCREASE 5 TO 10LBS ON EVERY EXERCISE YOU PERFORM THIS WEEK. WARNING: YOU MAY FATIGUE A LITTLE FASTER.
WEEK KEEP YOUR WEIGHTS THE SAME AND PICK UP YOUR PACE. DON’T FOCUS ON THE WEIGHT AS MUCH AS EXTENDING SETS AND INCREASING OVERALL VOLUME
WEEK INCREASE WEIGHTS, KEEP UP YOUR VOLUME, AND CRANK OUT AS MANY EXTRA SETS AND REPS AS YOU CAN. SQUEEZE TIGHT AT THE END OF EACH REP TO FEEL YOUR PUMP.

Bio-Gro™ Hyper Growth Lean Mass Training Journal
Before you begin any training session, it is strongly advised you do a quick warm-up either on a treadmill or a cycle. Warm-up means to increase your body temperature, so both blood flow and metabolism are primed and ready to deliver the needed nutrients during exercise.
Additionally, you will be able to feel your muscles and joints getting a little “looser,” which will allow you to hit full range of motion during your exercises. Do a 5- to 10-minute low-threshold warm-up, but don’t overdo it.
FILL IN YOUR WEIGHT (POUNDS/KILOS) USED, FOR EACH EXERCISE, TO TRACK YOUR PROGRESS.
1 Heavy Light Heavy Legs Light Push Heavy Pull Light Squat Cardio or Day Off
Push Routine Pull Routine Routine Routine Routine Routine
1 _________________lbs. _________________lbs. _________________lbs. _________________lbs. _________________lbs. _________________lbs.
8 _________________lbs. _________ ________lbs. _________________lbs. _________________lbs. _________________lbs. _________________lbs.
2 UP YOUR STRENGTH AND INTENSITY. TRY TO INCREASE 5 TO 10LBS ON EVERY EXERCISE YOU PERFORM THIS WEEK. WARNING: YOU MAY FATIGUE A LITTLE FASTER.
Heavy Light Heavy Legs Light Push Heavy Pull Light Squat Cardio or Day Off
3 KEEP YOUR WEIGHTS THE SAME AND PICK UP YOUR PACE. DON’T FOCUS ON THE WEIGHT AS MUCH AS EXTENDING SETS AND INCREASING OVERALL VOLUME
WEEK
INCREASE WEIGHTS, KEEP UP YOUR VOLUME, AND CRANK OUT AS MANY EXTRA SETS AND REPS AS YOU CAN. SQUEEZE TIGHT AT THE END OF EACH REP TO FEEL YOUR PUMP.

Bio-Gro™ Hyper Growth Lean Mass Training Journal
Before you begin any training session, it is strongly advised you do a quick warm-up either on a treadmill or a cycle. Warm-up means to increase your body temperature, so both blood flow and metabolism are primed and ready to deliver the needed nutrients during exercise.
Additionally, you will be able to feel your muscles and joints getting a little “looser,” which will allow you to hit full range of motion during your exercises. Do a 5- to 10-minute low-threshold warm-up, but don’t overdo it.
FILL IN YOUR WEIGHT (POUNDS/KILOS) USED, FOR EACH EXERCISE, TO TRACK YOUR PROGRESS.
5 Heavy Light Heavy Legs Light Push Heavy Pull Light Squat Cardio or Day Off
8 _________________lbs. _________ ________lbs. _________________lbs. _________________lbs. _________________lbs. _________________lbs.
6 UP YOUR STRENGTH AND INTENSITY. TRY TO INCREASE 5 TO 10LBS ON EVERY EXERCISE YOU PERFORM THIS WEEK. WARNING: YOU MAY FATIGUE A LITTLE FASTER.
7 KEEP YOUR WEIGHTS THE SAME AND PICK UP YOUR PACE. DON’T FOCUS ON THE WEIGHT AS MUCH AS EXTENDING SETS AND INCREASING OVERALL VOLUME
WEEK
INCREASE WEIGHTS, KEEP UP YOUR VOLUME, AND CRANK OUT AS MANY EXTRA SETS AND REPS AS YOU CAN. SQUEEZE TIGHT AT THE END OF EACH REP TO FEEL YOUR PUMP.

SCIENTIFIC UPDATE:
BREAKING NEWS!
your body will use to amplify primary ingredient is sourced drink, and even in soft foods
protein synthesis. locally (in the USA), produced like yogurt, cereal, oatmeal,
in a GMP-certified facility, and and more.
How do we use Bio-Gro? every batch is tested and
The “Game-Changer” Is Here! It’s called Bio-Gro and it’s
™ certified free of any banned 3. Bio-Gro has more scientific
about to change EVERYTHING you thought you knew about DS: Bio-Gro is pretty simple to substance. These tests are research. There are over 32
protein use and synthesis and its role in your ability to use and should almost be available upon request and published clinical studies that
thought of as “concentrated performed by Informed Choice.™ back up the demonstrated
develop new muscle. food.” Bio-Gro is an unflavored benefits of the primary ingredi-
powder. All you do is simply Can you explain why someone ent used to develop Bio-Gro.
mix two to three scoops (3-4.5 would want to use the Bio-Active And more importantly, these
A scientific Q&A review from the Editors of Real Solutions for Iron Warriors grams), two times a day, in Peptides inside Bio-Gro? studies were conducted mostly
liquid such as a protein shake, on well-trained athletes,
David, you have an impressive once consumed, signal the protein synthesis and then DS: Absolutely. Actually, there
pre-workout, or amino drink, participants who traditionally
resume of accomplishments and body to amplify its natural enable the muscle cell to
etc., and thoroughly agitate or are five primary reasons show less positive effects
scientific community involve- protein synthesis process, accelerate, or amplify, its rate
blend. Although clumping is anyone should want to use compared to untrained individ-
ment in strength training and helping you develop lean of protein synthesis, thereby
likely if stirred in plain water, Bio-Gro: uals. And, we have more
nutrition. What has you so muscle and recover faster from helping us build new lean
you can also mix Bio-Gro into studies underway, right now,
excited about this new scientific intense workouts, much more muscle, and recover faster, 1. Bio-Gro is more concentrated.
your favorite soft foods like on the use of Bio-Gro in
breakthrough in muscle-building so than on your own. after intense weight-training
yogurt, cereal, oatmeal, etc. A more concentrated form of athletes and experienced
technology. And, what is it? workouts.
Bio-Gro can be taken with or Bio-Active Peptides means weight trainers.
Ok, we’re loving this new idea,
without food. The great part is, less out-of-pocket expense for
David Sandler [DS]: Thank you but can you explain what exactly 4. Bio-Gro has more expert
from what we can tell prelimi- you, compared to regular
for the kind words. I’ve are the Bio-Active opinions. There hasn’t been a
narily, the more Bio-Gro you use, protein powders. This is a big
devoted myself to this industry Peptides inside Bio-Gro?
the more profound its results. deal if you think about. That's supplement we can think of,
for over 20 years and am because one small scoop (1.5 to date, that has had more
proud of my involvement. Our DS: Sure. Bio-Active Peptides
So, David, we have to ask the grams) of Bio-Gro contains the PhD-sports nutrition experts
newest contribution in nutri- (or BAP’s) are an entirely new
obvious question; are there any equivalent bio-actives as 25 who independently support
tional sciences is a product category of sports nutrition;
scientific studies to support grams of whey protein concen- and validate the science and
called Bio-Gro—it is a true something I feel is desperately
Bio-Gro?
“game-changer” from iSatori, needed by our industry. BAP’s
the company I work for, and is are engineered using a “One small scoop (1.5g)
the first to introduce a new patented manufacturing
DS: Absolutely. That’s one of
our company’s core values. To
of Bio-Gro contains the
breed of designer supplemen- method, whereby cleaved date, there are over 32 clinical equivalent bio-actives
tation called Bio-Active protein fragments are extracted We’re even more impressed and studies, conducted from as 25g of whey protein.”
Peptides. Basically, you can from the highest grade bovine intrigued now! So, who should 1990-2011, which demon-
think of Bio-Gro as “fertilizer colostrums, which are then use Bio-Gro? strate the positive effects of
for your muscles.” centrifugated and the primary ingredient inside
micro-concentrated to form a DS: Honestly, Bio-Gro should Bio-Gro, including improve-
Very interesting, please tell us low molecular weight, highly be used by anyone—male and ments in lean body mass,
more—how does it work? bioavailable powder, yielding female—who is interested in performance, recovery, trate. That makes Bio-Gro effects supporting the primary
an exact concentration of developing or maintaining strength, and immune func- nearly half the cost, on a ingredient in Bio-Gro. Includ-
DS: The technology in Bio-Gro bioactive: more lean body mass and tion, and more are currently serving-per-serving basis, of ing such highly reputable
is indeed very interesting and enhancing recovery from underway. Equally important, regular whey protein powders. names as Chris Lockwood,
very different from anything our • Proline-Rich Peptides exercise or sport. This would these studies were done PhD; Darryn Willoughby, PhD;
industry has ever seen before. (PRP’s) include bodybuilders, fitness, primarily on “well-trained” 2. Bio-Gro is more convenient. Jay Hoffman, PhD; and even
We, at iSatori, have custom • Growth Factors (IgF, TGF figure, or physique competi- athletes, who showed marked Unlike bulky tablets and myself, the supplement skeptic
engineered and patented the beta-2, EGF, PDGF) tors; and athletes competing in improvements. You can check flavored powders, Bio-Gro is an extraordinaire, David Sandler.
first and most technically • Immunoglobulins (IgG, IgA) sports, whether collegiate, out the complete list of studies unflavored powder in its raw
advanced, low molecular • Lactoferrin professional, or recreational. on isatori.com/biogro. form that is virtually tasteless. 5. Bio-Gro is developed using only
weight, micro-concentrated • Fibroblast-GF Or, anyone who finds it Though [laughing] it doesn’t the highest quality ingredient and
form of Bio-Active Peptides difficult (or too costly) to Very cool. For our tested mix well in plain water, it does is banned-substance tested.
(BAP’s) found only in Bio-Gro. These are the essential BAP’s consume higher amounts of athletes out there, are there any mix easily into almost every- Because iSatori controls the
These custom BAP’s are needed to cause the body to protein in a day and would banned substances in Bio-Gro? thing else—from your protein
designed to provide a send a stronger signal, from rather rely on a more concen- shake to pre-workout to amino (continued on the next page...)
supra-physiological effect that, the muscle cell, to “call for” trated form of the bioactives DS: None whatsoever. Bio-Gro’s
19 20
domestic source of the ingredi- help the grass grow faster… Your no one can hear them (in other That was a simple but great DS: I thought you’d never ask. results… In fact, my arms
ent in Bio-Gro and has muscles need weight training, words, your muscle cell’s signal example on how it works. What Bio-Gro is an unflavored powder have increased by a solid inch
engineered the first micro- plenty of protein, and if Bio-Gro is not loud enough, nor can it can we expect from using Bio-Gro? that’s easy to use. You simply in the last month. And what’s
concentrated, low molecular is added, it can help them grow get any help, because it can’t Tell us about the benefits… take one to two scoops (1.5-3.0 cool is that even after 20 years
weight Bio-Active Peptides faster than they can on their own. use any additional protein). grams), two times a day if you’re of training, I’ve still been able
found in Bio-Gro, you can trust Now, give those workers a DS: Well, right away, after using under 200 pounds, and two to to put on new muscle size
and count on every batch That makes sense. Now, for us mega-phone and make their call Bio-Gro, you should notice a three scoops (3.0-4.5 grams), without changing anything else
being of the highest quality laymen, can you help explain for help louder, and you get ten reduction in recovery time after two times a day if you're over in my diet or training, after
and consistency. And what’s exactly how Bio-Gro works? more workers; now, you can bouts of intense exercise or 200 pounds. It’s best to mix adding Bio-Gro. This stuff is
more, each batch is tested and build the house much faster! weight training; and within a Bio-Gro into liquid (such as your the real deal.
certified free of any banned DS: Here’s a good example of That’s essentially what Bio-Gro week or two, you will undoubted- protein shake, pre-workout, or
substances (via Informed how Bio-Gro works… Imagine does… it amplifies the signal ly notice an increase in your amino drink), and make sure you Wow, that’s impressive. I know
Choice™), and is GRAS you’re building a house (your and accelerates the rate of strength, as long as you are thoroughly agitate or blend it. It Jeff Everson said “Bio-Gro was
certified, HALAL, Kosher, and muscle), and you have only protein synthesis, so you can training hard and heavy. And by doesn’t mix well in plain water, the #1 muscle product of
produced in a certified GMP five workers (protein synthe- develop muscle faster than you doing so, with continued use of but you can also mix Bio-Gro 2013” in the April issue of
(good manufacturing practice) sis). Well, no matter how hard can just by consuming protein Bio-Gro over time, you can into your favorite soft foods like Planet Muscle, so he definitely
facility right here in the USA. those five guys work, they can or aminos on their own. develop lean body mass at a yogurt, cereal, or oatmeal. Some believes in it too. What other
only build so much, right? And faster rate. Now, keep in mind, guys just put a scoop in their type of feedback have you heard
Very cool. What can someone so far from those using Bio-Gro?
expect from using Bio-Gro, as far
as benefits? “Basically, you can think of Bio-Gro DS: Honestly, we have had an
enormous amount of feedback
DS: I thought you’d never ask
[laughing]. Bio-Gro was
as ‘fertilizer for your muscles.’” on Bio-Gro over the past
months. Almost too much to
designed to augment an keep up with. Starting from our
important physiological original beta-testers, to those
function to a greater capacity first to try it (once it became
than it can on its own—no available in May), and right now
matter how much protein or I’m looking on the Internet and
aminos you consume. Remem- there are over 200 reviews on
ber, our bodies can use only various e-tailer websites. The
about 10 grams of protein per majority of them are positive,
hour. That’s based on science. Micheal Alexander, Team iSatori, Bio-Gro user. © Brett Seeley Photo though not all supplements will
But, with Bio-Gro, you can work for all people, so there are
actually “use” more, or all, of we are not suggesting that if mouths and chase it with a few reviews that aren’t
the protein you consume by you take it today, you’ll turn water. However you take it is positive. But overall, the ratings
assisting your body to signal into the incredible Hulk fine, just as long as you take are very high. People are really
and accelerate the rate at tomorrow (nothing can do that). one serving in the AM and the enjoying the benefits they are
which it processes the building What we are saying is Bio-Gro other in the PM for best experiencing from using Bio-Gro.
and re-building of muscle should be used daily and results—trying to get at least
tissue, called protein synthe- consistently, just as you would one serving during your (continued on the next page...)
sis. By doing so, over time food or other sources of protein, training session.
with continued use of Bio-Gro, and you will experience greater
you can develop lean body gains in lean body mass over Right now, I like to mix
mass at a faster rate, more time. And the good news is, so Bio-Gro in my oatmeal (it
efficiently. far as the anecdotal reports mixes in well, and it’s pretty
suggest, the more you use, the much tasteless) in the morn-
You said Bio-Gro was like better and more profound its ing. Then I mix another serving
“fertilizer for your muscles”; can effects! (We all love to hear either into my RestorAid®
you explain this further? "more is better," right!?) amino drink and drink it on
days during my workouts, or if
DS: Sure [laughing]. I love that So, the next obvious question is I’m not training, then I mix my
analogy. Just like your lawn how do we use Bio-Gro to really second serving in the evening,
needs water and sun to grow, optimize the results? before bed, in my Eat-Smart®
Joel Griffin, Team iSatori, Bio-Gro user. © Brett Seeley Photo
once you add fertilizer, you can worse, despite their call for help, protein shake. I am loving the
21 22
“You might think this is just for “That all changed when I was Scientific References: 461-469.
men, but you’re dead wrong! introduced to Bio-Gro during 1 Adams GR, Haddad F. “The relationships among IGF-1, 20 Kerksick, CM, et al., “Impact of differing protein
DNA content, and protein accumulation during skeletal sources and a creatine containing nutritional formula
their beta-test phase of develop- muscle hypertrophy,” J Appl Physiol, 1996; 81:2509–2516. after 12 weeks of resistance training,” Nutrition, 2007,
“I’ve been involved in women’s ment. I happen to work out at a 2 Adams GR, McCue SA, “Localized infusion of IGF-I results
647-656.
fitness and figure competitions gym in Colorado, where they in skeletal muscle hypertrophy in rats,” J Appl Physiol,
1998; 84:1716–1722.
21 Kerksick, CM, et al., “Effects of bovine colostrum
supplementation on training adaptations II:
for over 10 years, and now I were soliciting for participants in performance,” 85th Annual Experimental Biology, 2001
work as a personal trainer to their pilot studies. I volunteered, 3 Antonio, J, Sanders, MS, and Darin, VG, “The effects of
bovine colostrum supplementation on body composition
(p. 15:LB58). Orlando, Fl: FASEB J.
over 25 clients in the Dallas and man, am I glad I did. Over and exercise performance in active men and women,”
Nutrition, 2001, 243-247.
22 Kreider, R, et al., “Effects of bovine colostrum
supplementation on training adaptations I: body
area. I understand, for me and the last three months of using composition,” 85th Annual Experimental Biology, 2001
4 Appukutty, et al., “Modulation of interferon gamma (p. 15:LB58). Orlando, FL: FASEB J.
my clients, how important it is Bio-Gro, two sometimes three response through orally administered bovine colostrum in
as a competitor, or someone times daily, I have gained over active adolescent boys,” Biomedical Research, 2011,
18-22.
23 Le Roith D, et al., “The somatomedin hypothesis:
2001,” Endocr Rev, 2001;22:53–74.
trying to alter their body 15 pounds of muscle mass.
5 Bolster, DR, et al., “Regulation of protein synthesis 24 Liu, JP, Baker J, et al., “Mice carrying null mutations
composition, to improve lean associated with skeletal muscle hypertrophy by insulin-like of the genes encoding insulin-like growth factor I (IGF-1)
deweywhitworth mkrough3rd body mass favorably compared “It just seemed like everything I growth factors, amino acid- and exercise-induced signaling,”
Proc Nutr Soc, 2004; 63:351–356.
and type 1 IGF receptor (IGF1R) Cell,” 1993;75:59–72.
to fat mass, and Bio-Gro did ate turned to muscle. I have to 25 Marshall-Gradisnik, SM, et al., “Psychological
6 Brinkworth, GD, et al., “Concentrated bovine colostrum improvements in healthy males after eight weeks of
just that. say that without a reason of protein supplementation reduces the incidence of concentrated bovine colostrum supplementation,” 2003
doubt, Bio-Gro was the answer self-reported symptoms of upper respiratory tract infection
in adult males,” EuropeanJournal of Nutrition, 2003,
Foods for Life Conference, Incorporating International
Dairy Federation (p. 197), 2003, Melbourne: Australian
“What drew me to Bio-Gro was to unlocking my natural ability to 228-232. Journal of Dairy Technology.
the convenience, because I put on muscle mass as a true 7 Brinkworth, GD, et al., “Oral bovine colostrum 26 Mauras, N, et al., “Are the metabolic effects of GH
don’t always like consuming a hard-gainer. This stuff is the real supplementation enhances buffer capacity but not rowing
performance in elite female rowers,” International Journal of
and IGF-I separable,” Growth Horm IGF Res, 2005;
15:19–27.
giant protein shake, especially deal, and like they told me when Sport Nutrition and Exercise Metabolism, 2002, 349-365.
27 Mero, A, et al., “IGF-I, IgA, and IgG responses to
when I’m not hungry, and it they gave it to me, it’s a real 8 Brinkworth, GD, et al., “Effect of bovine colostrum bovine colostrum supplementation during training,” J
supplementation on the composition of resistance trained Appl Physiol, 2003, 732-739.
normally leaves me with gas or ‘game-changer.’” and untrained limbs in health young men,” European
bloating, which I hate. With Journal Applied Physiology, 2004, 53-60. 28 Mero, A, et al., “Effects of bovine colostrum
supplementation on serum IGF-1, IgG, hormone, and
Bio-Gro, you only have to take —Scott Charles Bell, 9 Buckley, JD, et al., “Bovine colostrum supplementation saliva IgA during training,” J Appl Physiol, 1997,
during endurance running training improves recovery, but 1144-1151.
one tiny scoop. What’s more, I Construction Foreman not performance,” Journal of Science and Medicine in
liked that Bio-Gro didn’t (Age 41) Sport, 2002, 65-79. 29 Mero, A., et al., “Protein metabolism and strength
performance after bovine colostrum supplementation,”
wleahy13 mmezzacappa_21 contain any calories, sugar, or 10 Buckley, JD, Brinkworth, GD, and Abbott, MJ, “Effect of Amino Acids, 2005, 327-335.
bovine colostrum on anaerobic exercise performance and
fat, which is great when you If our readers have more plasma insulin-like growth factor 1, ”Journal of Sports 30 Nissen, Asger, et al., “In-depth analysis of low
are dieting or trying to be questions, who can they contact, Sciences, 2003, 577-588. abundant proteins in bovine colostrums using different
fraction techniques,” Proteomics 2012; 12, 2866-2878.
mindful of your calories or and where can they get their 11 Christiansen, Scott, et al., “Chemical composition and
nutrient profile of low molecular weight fraction of bovine 31 O'Leary, L, et al., “Assessment of anaerobic
© Brett Seeley Photo sugar. And best of all, I was hands on some Bio-Gro? colostrums,” Int Dairy Journal, 2010, September performance in healthy males after an eight week
impressed by the amount of 20.8.630-636. concentrated bovine colostrum supplementation,”
Australian Conference of Science and Medicine in Sport
science behind it. I use DS: If you have any questions 12 Coombes, JS, et al., “Dose effects of oral bovine and Third National Sports Injury Prevention Conference
“Everything I eat seems

colostrum on physical work capacity in cyclists,” Medicine (p. 38), 2003, Dicson: Australia.
Bio-Gro every day, twice a day, about Bio-Gro or your nutrition and Science in Sports & Exercise, 2002, 1184-1188.
32 Playford, R., Study 1: “Effect of colostral preparations
and recommend that all of my or training in general, please
to turn to muscle!”
13 Crooks, CV, et al., “The effect of bovine colostrum on cell proliferation.” Study 2: “Effect of colostral
clients use it.” don’t hesitate to contact one supplementation on salivary IgA in distance runners,” Int J
Sport Nutr Exerc Metab, 2004, 47-64.
preparations on cell migration.” Non-published.
Hammersmith Hospital. London, UK.
of our expert advisors directly
14 Crooks, C, et al., “Effect of bovine colostrum 33 Rennie, MJ, “Claims for the anabolic effects of growth
—Krista Gibson, at iSatori by calling 1-866- supplementation on respiratory tract mucosal defenses in hormone: a case of the emperor's new clothes,” Br J
Pharmaceutical Sales Rep 688-7679 or emailing us at swimmers,” International Journal of Sport Nutrition and
Exercise Metabolism, 2010, 224-235.
Sports Med, 2003; 37:100–105.
Rather than self-profess, I’ll a natural product that is free of & Certified Personal Trainer info@isatori.com. As for finding 34 Shing, CM, et al., “The influence of bovine colostrum
15 Davison, G, et al., “Bovine colostrum supplementa- supplementation on exercise performance in highly
share with you a small sample any banned substances. We (Age 34) Bio-Gro, it’s going to be hard tion attenuates the decrease of salivary lysozyme and trained cyclists,” British Journal Sports Medicine, 2006,
of the feedback we’ve gotten were thrilled! We have, to date, to find for awhile because it’s enhances the recovery of neutrophil function after
prolonged exercise,” British Journal of Nutrition, 2010,
797-801.
on Bio-Gro: trained 135 elite athletes on “Everything I eat seems to turn being produced in very limited 1425-1432. 35 Shing, CM, et al., “Effects of bovine colostrum
supplementation on immune variables in highly trained
Bio-Gro, including several to muscle! runs as it’s so complex to 16 Doillon, Charles J, et al., “Modulatory effect of a cyclists,” Journal of Applied Physiology, 2007,
“Bio-Gro is now part of our strict Olympic hopefuls and over 134 manufacture. Those lucky complex fraction derived from colostrums on fibroblast
contractibility and consequence on repair tissue,” Int
1113-1122.
regimen of supplementation for All-Americans at the high school “I’m what you would call your readers who act fast might get Wound Journal, 2011: 8:280-290. 36 Velloso, CP, et al., “Regulation of muscle mass by
growth hormone and IGF-I,” Br J Pharmacol, 2008 June;
all of our elite athletes. and collegiate level. Bio-Gro is typical ‘hard-gainer.’ No access to Bio-Gro if they visit 17 Fryburg, DA, et al., “Insulin and insulin-like growth 154(3): 557–568.
factor-I enhance human skeletal muscle protein
now part of our strict regimen of matter what I ate, or how one of our authorized retailers anabolism during hyperaminoacidemia by different 37 Walenkamp, MJ, et al., “Genetic disorders in the GH
“When we undertook the task of supplementation for all of our much protein I consumed, I like TigerFitness.com or mechanisms,” J Clin Invest, 1995; 96:1722–1729. IGF-I axis in mouse and man,” Eur J Endocrinol, 2007;
157:S15–S26.
evaluating Bio-Gro, we were elite athletes.” just have never been able to VitaminShoppe. For retailers 18 Gostelli-Peter, M, et al., “Expression and regulation
of insulin-like growth factor I (IGF-I) and IGF binding 38 Yarasheski, KE, et al., “Effect of growth hormone and
skeptical but, not only did we pack on any respectable that want to carry it, our protein messenger ribonucleic acid levels in tissues of resistance exercise on muscle growth in young men,” Am
see an improvement in our —Jude Massillon, amount of bodyweight and exclusive wholesale distributor hypophysectomized rats infused with IGF-I and growth
hormone,” Endocrinology, 1994; 135:2558–2567.
J Physiol, 1992; 262:E261–E267.
[athlete’s] performance, we also Owner, Sports Performance keep it on. is Europa Sports. i 39 Yarasheski, KE, et al., “Effect of growth hormone and
19 Hofman, Z, et al., “The effect of bovine colostrum resistance exercise on muscle growth and strength in
saw reduced recovery time using Group, Rockville Centre, NY supplementation on exercise performance in elite field older men,” Am J Physiol, 1995; 268:E268–E276.
hockey players,” Int J Sport Nutri Exerc Metab, 2002,
23 24
David Sandler’s
SUPPLEMENT STACK 4
FOR LEAN MASS GAINS 3 MX-LS7 or MX-LS7 v2 ™ ™
Isa-Test GF or
® WHEN: Two times per day. Be careful not to take fat burners too close to
Supplements should not be considered additives. Nor should they be considered as an “if I have time.” They are required because they provide bedtime as they often contain stimulants.
New Isa-Test DA3
®
nutrients your body simply can’t manufacture when it's needed. Nutrient timing is as much a part of performance as the workouts themselves, and WHY: Help increase metabolic rate and accelerate the mobilization of
recovery may be the most important reason for specific timing. If you do not recover, you simply cannot maximize your training routines and thus WHEN: Pre-workout or before you go to sleep daily, or you can split the fats and fuels.
should be your prime motive when using supplements. The Hyper Growth Lean Mass Training Program is no slouch when it comes to requiring energy, recommended dose and take at both times. HOW MUCH: MX-LS7—take one serving (3 capsules) twice daily with a
stamina, and drive. This stack is designed to maximize your muscle-building capacity, help you recover, and give you the energy you need to fuel
WHY: Helps increase strength, energy, and performance as well as full glass of water, approximately 30 minutes before meals and/or
each and every workout.
provides additional support for testosterone production. exercise.
Unlike other stacks and generic supplement advice others provide, I am going to tell you when and why you need each product in my stack. Sure, you HOW MUCH: Isa-Test GF—take four capsules with a full glass of water MX-LS7v2—begin by taking one capsule per day for the first three days,
can do your workouts without them, but using them will ensure you have the power necessary for every rep, the recovery needed to increase muscle one hour prior to exercise. On non-training days, take four capsules 30 minutes prior to morning meal. For maximum effectiveness, after day
size, and the metabolic lift you need to get those tight lines. Without this supplement stack, you simply will not maximize your potential gains. Stick one hour prior to bedtime. Take with or without food. four, take a second capsule six to eight hours later, 30 minutes prior to
with this stack, eat properly, lift hard, and watch your physique change right before your eyes. main meal. To avoid restlessness, do not take within four hours prior to
Isa-Test DA3—mix one serving (one level scoop) with 8 to 12oz of
water. For best results, take prior to your workout, and on non-training sleep. Do not exceed more than
days, take one serving in the morning or evening. Do not exceed more two capsules per day.
1
than two servings per day.
2 5
The Essentials
As a rule of thumb, I like to include a quality
multi-vitamin that has high Vitamin D3, magnesium,
and zinc, as well as a good omega-3 supplement to
Bio-Gro Eat-Smart
™ ®
provide extra strength and muscle support. And no
New Amino-Amp ™
size-building program is complete without getting at least
WHEN: Once before, during, and/or after your workout, then once
or twice more daily with MethioMax™ High Protein 3g to as much as 10g of creatine daily, as its ability to
WHY: Improves your muscle protein synthesis and efficiency and WHEN: Pre-workout and/or post-workout on workout days and Meal Replacement improve muscle size and strength has unparalleled proof.
utilization of the proteins you consume. Will help increase anytime on non-workout days. WHEN: Take 2 to 3 times daily in the morning, day time, and evening
strength and muscle size and improve recovery. WHY: Provide powerful components that activate key sequences and around your workout.
HOW MUCH: Mix 2 – 3 servings twice daily in liquid, such as a within the muscle protein synthesis pathways, helping you increase WHY: Increased protein builds lean muscle, curbs appetite, and
protein shake, pre-workout, or amino drink, and thoroughly muscle size and strength and improve recovery. provides needed nutrients for overall health during caloric deficit.
agitate or blend, or mix with soft foods such as oatmeal, cereal, or HOW MUCH: Mix one serving (one level scoop) with 8 to 12oz of water. HOW MUCH: Just add one level scoop to 8oz of cold water, skim or soy
yogurt. Or take 5 – 7 capsules with a glass of water, amino, For best results, take two servings daily with one serving prior, during, milk, add 2 to 3 ice cubes, and mix in a blender, shaker bottle; use more
pre-workout, or protein shake. Bio-Gro can be taken anytime with or immediately following your workout. On non-training days, take one or less water to desired consistency. Or, for pudding-like consistency,
or without food. to two servings throughout the day. mix with 3 to 4oz of cold water in a bowl or a cup with a spoon.
These statements have not been evaluated by the Food and Drug Administration. These statements have not been evaluated by the Food and Drug Administration.
25 These products are not intended to diagnose, treat, cure, or prevent any disease. These products are not intended to diagnose, treat, cure, or prevent any disease. 26
jump that up. On workout days, you should add MEAL STRATEGY: increase by 10% to 15%, and vice versa if you
an extra 200 calories per day to that total. Eat four to six meals per day, and EVERY meal have a slower metabolism. For bodyweights
While this seems counterintuitive to losing should have carbs, protein, and fat. Ideally that lie in between each 50-pound increment,
weight, the worst thing you can do when each meal would be equal in calories, but divide through the nearest weight to calculate
dieting is to prevent your muscles from getting since it is likely you will do lunches and dinners your ideal breakdown. Remember, this is not
the nutrients they need to build themselves up. for business/pleasure, the following plan is including the extra calories you may ingest on
Don’t get caught up in cutting too much. And most recommended. workout days.
finally, if a day goes over your regular total
calorie intake, it’s okay provided it is not way The General Goal is to consume around 35%
over. But then modify your next day eating by protein, 50% carbs, and about 15% fat.
cutting a few extra calories. Again, don’t
panic—your body takes time to balance out, The Table is based on 15 calories per pound of
so messing up a single day is not a bad thing. bodyweight. If you have a faster metabolism,
Hyper Growth BODY WEIGHT (LBS)

150
TOTAL DAILY KCAL
1800
CARBS (GR/KCAL)
225g/900kCal
PROTEIN (GR/KCAL)
158g/632kCal
FATS (GR/KCAL)
30g/270kCal
Lean Mass Diet

200 2400 300g/1200kCal 210g/840kCal 40g/360kCal
250 3000 375g/1500kCal 263g/1052kCal 50g/450kCal
Meal breakdown for a person weighing 150 pounds based on an 1,800-calorie diet.
RESTRICT YOUR CALORIES WHILE PROVIDING ENERGY TO BUILD MUSCLE AND GET LEAN Breakfast 419 Snack 1 142 Lunch 362 Snack 2 142 Dinner 594 Snack 3 138
Pro CHO Fat Pro CHO Fat Pro CHO Fat Pro CHO Fat Pro CHO Fat Pro CHO Fat
Getting lean and muscular is no easy lose ground. To that end, your food choices rather it is a “necessary” to indulge and give
task. Getting shredded is even tougher. should be high in all three macronutrients your metabolism a boost, your body some 148 208 63 52 72 18 128 180 54 52 72 18 208 296 90 48 72 18 cals
And while you may not plan to hit the (fats, carbs, and proteins), and snacks and needed energy, and your mind some reprieve. 37 52 7 13 18 2 32 45 6 12 18 2 52 74 10 12 18 2 gms
stage with striated glutes, there are a smaller meals should be the same, just But remember, a slight diversion does not give
few things you can do that will help smaller in portion size. You need to ensure you you authority to trash your diet altogether and
drop some hard-to-lose fat while you maximize your workout capacity by taking a go crazy at an all-you-can-eat buffet. Instead,
continue to build rock-solid muscle. good pre- and post-workout supplement such splurge a little by throwing in some fat, like a Meal breakdown for a person weighing 200 pounds based on a 2,400-calorie diet.
as those provided in our super stack. Don’t few French Fries, or some sugar, like gummy
I hate using the word diet because for many it starve yourself, but you need to get used to bears or even a cup of ice cream. If you splurge Breakfast 557 Snack 1 191 Lunch 480 Snack 2 191 Dinner 785 Snack 3 191
has a negative connotation when it comes to being hungry. sensibly, then you are not cheating, rather you
eating. While it is true that if you want to get are entertaining. Pro CHO Fat Pro CHO Fat Pro CHO Fat Pro CHO Fat Pro CHO Fat Pro CHO Fat
really lean, you need to restrict calories, part of NUTRITION BASICS FOR GETTING LEAN 196 280 81 68 96 27 168 240 72 68 96 27 276 392 117 68 96 27 cals
successful dieting is making “healthy eating” AND MUSCULAR—PROTEIN AND CARBS. A SAMPLE DIET
a regular part of your lifestyle. So when you are You need them. Both. Don’t skimp on either. Don’t you hate when sample diets come out 49 70 9 17 24 3 42 60 8 17 24 3 69 98 13 17 24 3 gms
ready to cut, it is much easier. To that end, if The only big thing to remember is that you need and have specific serving sizes with no
you are quite a bit overweight, a highly to be careful eating too much too late in the guidance to match your body type. Should a
restricted diet is not your best choice. For a evening, as your body slows down and so does 200-pound person consume the same 4oz
less restricted diet, refer to the plan in the your ability to utilize the fuel. In fact, I chicken breast as the 150-pound person? Meal breakdown for a person weighing 250 pounds based on a 3,000-calorie diet.
Hyper Growth Bench and Squat Strength recommend starting big on carbs and cutting Nope. So this nutrition plan will help you
Program. But for those looking to show off your down as your day progresses. Regular eating is modify your plan accordingly. As a rule of Breakfast 704 Snack 1 240 Lunch 602 Snack 2 240 Dinner 976 Snack 3 240
abs, define your muscles, and get the tightest a must both to keep your energy levels primed thumb when it comes to gaining strength, you
Pro CHO Fat Pro CHO Fat Pro CHO Fat Pro CHO Fat Pro CHO Fat Pro CHO Fat
physique you have ever had, then be prepared but also to improve your metabolic rate and want to eat a little more, shooting for as much
to dip into your discipline a little till you get the overall fat-burning capability. Shoot for as 20 calories per pound of bodyweight per 244 352 108 84 120 36 212 300 90 84 120 36 344 488 144 84 120 36 cals
hang of what it takes to be in top shape. smaller portion sizes, more frequently. day. But for losing fat and maintaining
61 88 12 21 30 4 53 75 10 21 30 4 86 122 16 21 30 4 gms
muscle, you want to shoot for closer to 12 to 13
There are no shortcuts, and while you can stray “CHEAT” MEALS AND SNACKS calories per pound unless you have a fast
a little from your diet, if you go too far, you will In my mind, there is no such thing as a cheat, metabolism and know it, in which case you can
27 28
A SAMPLE DAY MEAL PROGRAM FOR A
200-POUND MALE
foods alone. While the strategy is to get protein
at every meal and snack, you may need to grab
be altered up or down based on your
bodyweight and target goal. Eat this way five
EVENING
One thing to keep in mind is that to see solid 20 to 30g of whey protein in the form of quick to six days per week and you will hit your target Dinner Possibilites
muscle gains while losing fat, you need to keep shakes one to three times more per day. weight in no time, provided you don’t go (keep cheese and sauces to a minimum):
your protein levels high. It is virtually impossi- Remember as well, you want to get some fat overboard on your cheat day. • 8oz chicken breast, potato, vegetables/salad
ble to get all the protein you need from regular and carbs at every meal. The following diet can
• 6oz beef petite filet (not covered in butter),
vegetables
MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5 MEAL 6 • 10oz of most fishes (salmon is best), brown
1 whole egg, 3 egg 1 cup of cottage 6 to 8oz turkey or 1 can tuna, 6oz tilapia (or other 1 to 2 scoops rice/potato, vegetables
whites, 1 cup oatmeal, cheese, add fruit chicken breast, 2 slices 1 to 2 cups of fish), 1 small sweet of protein or • 6 to 8oz turkey burger (6 if having potatoes)
1 cup strawberries or nuts whole-wheat bread, broccoli or potato, 2 cups salad, 4 hard-boiled
* Pork, lamb, duck, etc. are higher in fat so portion
or a large banana fat- and sugar-free green beans low-fat dressing egg whites
size should be no more than 6oz
condiments
* Use common sense, keep portions small, butter and
Sample Food Suggestions

rich sauces to a minimum and don’t feel like you
have to finish everything on your plate
BEST FOODS FOR SNACKING

Dieting is tough. The urge to snack will always be there, as part of the unfortunate demand of cutting up is feeling a little hungry. Try to resist snacking,
but if you have to, use good judgment, and try to keep serving sizes to a minimum. The following lists should act as guides, but understand that not all
MORNING foods are the same. Take a look at packaging for sugar and fat levels before indulging in what may look like a low-cal snack.
Breakfast possibilities: Best 100 Calorie Snacks Best 200 Calories Snacks
• English muffin with peanut butter (little) and/or Trying to hit snacks in the 100-calorie range is easy enough; You can combine any two 100-calorie snacks together or get creative and
jam or bagel (or bagel) and 2 egg whites however, they likely won’t have a full mix of all the macros. If you mix and match half-serving sizes of the 100 calorie snacks. The following
• Cup of oats and 2 – 4 egg whites have a 200-calorie snack or more, you can combine some good 200-calorie snacks will give you a nice fill and keep you going.
options and have everything you need to provide fuel and help
• 2 egg whites on English muffin (with turkey • PB&J thinly coated on low-calorie whole wheat
keep you ripped.
sausage)—add cheese if you need more • 6 to 7 pieces of sushi (rice wrapped fish)
calories • Banana
• Sliced apple with peanut butter (or almond butter)—don’t go crazy, but
• Eat-Smart Shake with banana/strawberries and • ½ cup Edamame
certainly do enjoy
teaspoon of peanut butter (or equivalent) • ½ cup oatmeal (non-flavored)
• English muffin and chunk of cheese (cream cheese) or jelly
• Eat-Smart Bar and ½ cup cottage cheese or a • 1 5.3oz container of Greek yogurt—okay, it's about 130
Greek yogurt cup • Chips and salsa (a handful of chips and few ounces of salsa)
calories…
• Low-fat bran type muffin (will be around • Apple in turkey slice – 4 to 5 (turkey slice wrapped around apple slice)
• 4 egg whites
300 – 325 calories) • Avocado (½) and cottage cheese (½ cup)
• ½ oz light cheese (individual packet)
Early morning or late DAYTIME • 3 cups air-popped popcorn—little value, but few calories to
• Omelet with 3 egg whites, 1 yolk, veggies, and salsa
morning snack possibilities: Lunch possibilities: Mid-day snack possibilities: hit a savory fix • Eat-Smart Bar (15g protein)
• Bagel with low-sugar jam or single serving • 5 to 6oz turkey on rye or wheat • Bagel with low-sugar jam or single serving • 1.25oz beef jerky or 1.5oz turkey jerky • 12 Chocolate covered almonds
regular jam and a spoonful of peanut butter regular jam and a spoonful of peanut butter • 2 to 3 tablespoons of Hummus and some carrot or celery sticks • Smoothie—1 big scoop of
• 6oz chicken breast and vegetables
• Protein shake with banana/strawberries and • Protein shake with banana/strawberries and Eat-Smart powder, mixed with fruit
• 6 to 8oz salmon or fish with vegetables • 4 slices of sashimi (yum!!!)—raw fish
teaspoon of peanut butter (or equivalent) teaspoon of peanut butter (or equivalent)
• 4oz roast beef • 3oz canned salmon or tuna
• 1½ cups of oatmeal (with fresh fruit) • 1½ cups of oatmeal (with fresh fruit)
• Unlimited salad, vegetables, but be light • ½ oz of trail mix
• 1 waffle with a little syrup and low-cal protein • 1 waffle with a little syrup and low-cal protein
on high-fat dressings • Handful of almonds (about 10)
shake shake
• Baked potato/sweet potato (a little better • ½ cup cottage cheese and ½ apple (or other fruit)
• 2 wheat pancakes with syrup and low-cal • 2 wheat pancakes with syrup and low-cal
choice) and 4oz of white meat chicken
protein shake protein shake • Cup of grapes or 1½ cups of blueberries or raspberries
• Brown rice (1½ cups cooked) with
• 3 egg whites, 1 yolk scrambled with veggies • 3 egg whites, 1 yolk scrambled with veggies • 20g protein (non fat) scoop
2 to 4oz meat
• Eat-Smart Bar
®
• Eat-Smart Bar
® • 8 medium-sized shrimp
29 30
Increase Lean Muscle Mass
For more information and answers to frequently

asked questions, and to connect with others
using iSatori supplements and following the
“BIO-GRO™ HYPER-GROWTH
LEAN MASS TRAINING PLAN”
Call Toll Free: 1-866-688-7679
(Mon – Fri, 8:00 a.m. to 5:00 p.m.),
or email us at info@isatori.com, or visit us at:
Facebook.com/iSatoriTech
Instagram.com/iSatori_Inc
YouTube.com/iSatoriTech
TAKE THE HYPER GROWTH

CHALLENGE NOW!
Visit iSatori.com/HGChallenge to find out
how you can submit your before and after
photos and numbers for a chance to WIN!
NOTICE: The information provided in this book is for informational

purposes only and is not intended as a substitute for advice from your
physician or other healthcare professional. You should not use the informa-
tion in this book for diagnoses or treatment of any health problem or for
prescription of any medication or other treatment. You should consult with
a health-care professional before starting any diet/nutrition, exercise, or
supplementation program, before taking any medication, or if you have or
suspect you might have a health problem. This plan is intended for healthy
persons over the age of 18.
© 2014 iSatori, Inc. Photos by Brett Seeley Photography. Special thanks to Joel Griffin,
Michael Alexander, Tony DiTirro and Armbrust Pro Gym.
These statements have not been evaluated by the Food and Drug Administration. These products
are not intended to diagnose, treat, cure, or prevent any disease.
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BEFORE AFTER BEFORE AFTER BEFORE AFTER

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THEY WON’T your transformation as you would invest in anything

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“Everything I eat seems

Hyper Growth BODY WEIGHT (LBS)

Lean Mass Diet

Sample Food Suggestions

BEST FOODS FOR SNACKING

For more information and answers to frequently

TAKE THE HYPER GROWTH

NOTICE: The information provided in this book is for informational

Transform Your Body... Fast

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