Fitness
Do Not Follow
Warning: This site contains personal notes compiled by and for the author only and should not be used without appropriate medical supervision and approval.

The following contains guidelines derived from formulations presented in Bigger Leaner Stronger and other publications by Michael Matthews and is presented here in a cryptic manner so you have to buy his books to get any real benefit. He did many years of work and deserves appropriate credit.

Daily Protein Target 200 - 220 grams

3 Eggs @ 12 g each = 36 grams    Pre-Workout

2 Scoops Protein Powder = 32 grams    Post-Workout    68

Chicken Breast = 24 grams    Lunch    92

Chicken Breast = 24 grams    Dinner    116

Protein Powder = 32 grams    Before Bed    148

1/2 Container Cottage Cheese = 28 grams    176



Calories Target 2969

Protein to Fat Ratio
Eye Of Round  7:1
Sirloin-Tip Side Steak  7:1
Top Sirloin  5:1
Bottom Round  4:1
Skirt Steak  2.5:1
Rib-eye steak  1:1
T-bone steak  1.2:1
Porterhouse steak  1.5:1


WF Chicken
Nancy Cottage Cheese
Baby Lima Beans
Can of Tuna w Oil



Serving Size
4 oz / 113g
1/2 Cup / 113g
2/3 Cup / 83g




Servings per Container
8
4
5




Calories
130
80
110




Total Fat
3g
1g
0g




Saturated
0.5g
0.5g
0g




Trans
0g
0g
0g




Cholesterol
75mg
5mg
0mg




Sodium
130mg
304mg (12%)
0mg




Potassium
420mg (12%)






Carbohydrate
0g
3g
20g




Fiber
0g
0g
5g




Sugars
0g
3g
2g




Protein
24g
14g
6g








Routine

The Supremes: Squat, Deadlift, Bench Press, Military Press.

Arms: Barbell Curl followed by Hammer Curl

Chest: Incline Press, Rotate Dumbell and Barbell

Seated Military Press


MM Formula

1-2
Muscle Groups per Day
4-6
Reps per Exercise
9-12
Heavy Sets per Workout
3-4
Minutes Rest Between Sets
60-65
Minutes Workout Length
5-7
Train Each Muscle Group 1 to 2 Times Every 5 to 7 Days
8-10
Dial it Back Every 8 to 10 Weeks.




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