WORKOUT

STRENGTH & MUSCLE BUILDING PROGRAM YOUR TRANSFORMATION BEGINS NOW! TRAINING NUTRITION PROGRESS BOOSTING TIPS Video Trainer Available at: www.muscleandfitness.com/60days Sponsored by: JAMES GRAGE’S 60 DAY FITNESS PLAN 60 Days to Fit is a program designed to help you build muscle and gain strength through a complete 5 cycle training curriculum, nutrition plan, and bonus tips to help boost your progress. This program is everything you need to get you the results you are looking for in just 60 days time. So, what are you waiting for? Refocus your mentality going into the program. • Remind yourself why you are starting this. • Ask yourself: How badly do you want to see results? • Learn to embrace the burn. When you feel you can’t push yourself any further, dig deep! PROGRESS BOOSTING TIPS GETTING STARTED: 60 DAYS / / 5 CYCLES INTENSITY TRAINING LIGHT & HEAVY Add supplements to your training and nutrition. (Not required for success in this program but can accelerate results.) • BCAAs: Aid in recovery and building lean muscle. • Protein: Convenient option for supplementing your diet. Body can use the whey protein nutrients faster than whole food options. Ideal for post-workout nutrition. • Creatine: Taking pre or post workout can help you gain strength and size. • Glutamine: Another great option for muscle recovery if your budget allows but also found naturally in foods like chicken, fish, eggs, and dairy. • Pre-Workout: A performance booster when you’re feeling tired or unmotivated. This supplement is designed to give you energy, focus, and endurance. www.muscleandfitness.com/60days PLEASE NOTE: All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI and the contributors do not accept any responsability for injury sustained as a result of following the advice or suggestions contained within the content of this program. TRAINING CALENDAR A SHOULDERS / TRAPS B BACK / BICEPS / FOREARMS C CHEST / TRICEPS D LEGS A HEAVY B LIGHT REST C HEAVY D LIGHT A LIGHT DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 REST B HEAVY C LIGHT D HEAVY DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 REST REST 1 CYCLE 2 CYCLE A HEAVY B LIGHT REST C HEAVY D LIGHT A LIGHT DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 REST B HEAVY C LIGHT D HEAVY DAY 20 DAY 21 DAY 22 DAY 23 DAY 24 REST REST 3 CYCLE A HEAVY B LIGHT REST C HEAVY D LIGHT A LIGHT DAY 25 DAY 26 DAY 27 DAY 28 DAY 29 DAY 30 DAY 31 REST B HEAVY C LIGHT D HEAVY DAY 32 DAY 33 DAY 34 DAY 35 DAY 36 REST REST 4 CYCLE A HEAVY B LIGHT REST C HEAVY D LIGHT A LIGHT DAY 37 DAY 38 DAY 39 DAY 40 DAY 41 DAY 42 DAY 43 REST B HEAVY C LIGHT D HEAVY DAY 44 DAY 45 DAY 46 DAY 47 DAY 48 REST REST 5 CYCLE A HEAVY B LIGHT REST C HEAVY D LIGHT A LIGHT DAY 49 DAY 50 DAY 51 DAY 52 DAY 53 DAY 54 DAY 55 REST B HEAVY C LIGHT D HEAVY DAY 56 DAY 57 DAY 58 DAY 59 DAY 60 REST REST 60 DAYS Each 12 day cycle consists of 8 workouts and 4 rest days. Within each cycle, you will have 1 light workout and 1 heavy workout for each bodypart, totaling 2 workouts per bodypart, per cycle. Note: On REST DAYS, ACTIVE REST is recommended. This can include anything from foam rolling, walking, hiking, yoga, biking, or any other low impact activity of your preference. KEEP THIS CALENDAR WITH YOU AND CHECK OFF EACH DAY AS YOU COMPLETE THE A PROGRAM TO KEEP TRACK OF YOUR PROGRESS. HEAVY DAY 1 www.muscleandfitness.com/60days EXERCISE BREAKDOWN SHOULDERS / TRAPS BACK / BICEPS / FOREARMS A B CHEST / TRICEPS LEGS EXERCISE BREAKDOWN C D EXAMPLE MEAL PLAN Protein Formula: 1.5g protein X per pound bodyweight = Daily Amount Carb Formula: 2g carb X Per Pound Bodyweight = Daily Amount Fat Formula: 0.5g fat X Per Pound bodyweight = Daily Amount x = 1.5g PROTEIN DAILY AMOUNT PER POUND BODY WEIGHT x = 0.5g FAT DAILY AMOUNT PER POUND BODY WEIGHT x = 2g CARB DAILY AMOUNT PER POUND BODY WEIGHT MACRO INTAKE CALCULATOR 4 Whole Eggs 1/2 Cup Oatmeal 1 Cup Blueberries Ex. Time: 6:30 AM Proteins Fats Carbs Calories 35 26 79 664 MEAL 1 11/2 Scoops Whey HD™ 1 Medium Banana 8 oz Gatorade Proteins Fats Carbs Calories 38.5 3 39.5 350 MEAL 2 Ex. Time: 9:00 AM 4 1/2 oz Chicken 8 oz Potato (cooked) 3 oz Avocado Proteins Fats Carbs Calories 45.5 18 69 620.5 MEAL 3 Ex. Time: 12:00 PM Proteins Fats Carbs Calories 34 15 62 519 16 oz Yogurt 1/2 Cup Pineapple Chunks 1 oz Almonds MEAL 4 Ex. Time: 3:00 PM Proteins Fats Carbs Calories 37.5 3 34.5 305 1 Scoop Whey HD™ MEAL 1 Medium Apple 5 Ex. Time: 6:00 PM Proteins Fats Carbs Calories 34 15 62 519 41/2 oz Turkey Breast (ground) 1 Cup Rice - Brown 1 Cup Broccoli 1 Tablespoon Flax Oil MEAL 6 Ex. Time: 9:00 PM Proteins Fats Carbs Calories 41.5 11 7.5 300 11/2 Scoop Whey HD MEAL 1 Tablespoon Peanut Butter 7 Ex. Time: 11:00 PM Results not only come from a consistent training regimen but also a consistently balanced diet. In 60 Days to Fit, there's no counting calories or quick fixes. You are getting a solid, manageable plan rich in the macro-nutrients (proteins, fats, and carbohydrates) that your body needs to maximize muscle gains and minimize fat storage. Nutrition Tip: The amount of water you intake each day is just as important as the weights you are lifiting and the food you are consuming. Stay hydrated with no less than half a gallon to a full gallon of water per day to boost digestion, maintain fluids within the body, and stay energized. Proteins TOTAL DAILY INTAKE Fats Carbs Calories 275 94 343.5 3286.5 Meat Replacements Lean Steak Lean Pork Fish Turkey Bison Carb Replacements Ezekiel bread Whole-wheat bread Pita bread Quinoa Sweet Potato Whole Wheat Pasta Vegetables Replacements Asparagus Green beans Spinach Cauliflower Eggplant Romain Salad www.muscleandfitness.com/60days SHOPPING LIST SUPPLEMENT LIST AMINOS PRE-WORKOUTS PROTEIN POWDERS To ensure you are set up for success in this program, we've provided a grocery list giving you specifics on what you should buy to help fuel your body, gain muscle, and stay on track. Additionally, the supplements recommended to accelerate your results are also itemized right here for you. No excuses, just results! FOOD LIST Proteins • Boneless, Skinless Chicken Breast • Tuna (water packed) • Fish (salmon, seabass, halibut) • Shrimp • Extra Lean Ground Beef • Protein Powder • Egg Whites or Eggs • Ribeye Steaks or Roast • Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry) • Beef Tenderloin (aka Filet, Filet Mignon) • Top Loin (NY Strip Steak) • Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round) • Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts) Complex Carbs • Oatmeal (Old Fashioned or Quick Oats) • Sweet Potatoes (Yams) • Beans (pinto, black, kidney) • Brown Rice • Multigrain Cereal • Whole wheat Pasta Fibrous Carbs • Lettuce (Green Leaf, Red, Leaf, Romaine) • Broccoli • Asparagus • String Beans • Spinach • Bell Peppers • Brussels Sprouts • Cauliflower • Celery Healthy Fats • Peanut Butter • Olive Oil or Safflower Oil • Nuts (peanuts, almonds • Flaxseed Oil • Avocado Dairy & Eggs • Low-fat cottage cheese • Eggs • Low or Non-Fat Milk • Greek Yogurt Other Produce & Fruits • Cucumber • Green or Red Pepper • Onions • Garlic • Tomatoes • Zucchini • bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries • Lemons or Limes Condiments & Misc. • Balsamic Vinegar • Chili powder • Mrs. Dash • Steak Sauce • Sugar Free Maple Syrup • Chili Paste • Mustard • Extracts (vanilla, almond, etc) • Sea Salt www.muscleandfitness.com/60days

VARIOUS WORKOUTS

SHOPPING LIST SUPPLEMENT LIST AMINOS PRE-WORKOUTS PROTEIN POWDERS To ensure you are set up for success in this program, we've provided a grocery list giving you specifics on what you should buy to help fuel your body, gain muscle, and stay on track. Additionally, the supplements recommended to accelerate your results are also itemized right here for you. No excuses, just results! FOOD LIST Proteins • Boneless, Skinless Chicken Breast • Tuna (water packed) • Fish (salmon, seabass, halibut) • Shrimp • Extra Lean Ground Beef • Protein Powder • Egg Whites or Eggs • Ribeye Steaks or Roast • Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry) • Beef Tenderloin (aka Filet, Filet Mignon) • Top Loin (NY Strip Steak) • Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round) • Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts) Complex Carbs • Oatmeal (Old Fashioned or Quick Oats) • Sweet Potatoes (Yams) • Beans (pinto, black, kidney) • Brown Rice • Multigrain Cereal • Whole wheat Pasta Fibrous Carbs • Lettuce (Green Leaf, Red, Leaf, Romaine) • Broccoli • Asparagus • String Beans • Spinach • Bell Peppers • Brussels Sprouts • Cauliflower • Celery Healthy Fats • Peanut Butter • Olive Oil or Safflower Oil • Nuts (peanuts, almonds • Flaxseed Oil • Avocado Dairy & Eggs • Low-fat cottage cheese • Eggs • Low or Non-Fat Milk • Greek Yogurt

EXAMPLE MEAL PLAN Protein Formula: 1.5g protein X per pound bodyweight = Daily Amount Carb Formula: 2g carb X Per Pound Bodyweight = Daily Amount Fat Formula: 0.5g fat X Per Pound bodyweight = Daily Amount x = 1.5g PROTEIN DAILY AMOUNT PER POUND BODY WEIGHT x = 0.5g FAT DAILY AMOUNT PER POUND BODY WEIGHT x = 2g CARB DAILY AMOUNT PER POUND BODY WEIGHT MACRO INTAKE CALCULATOR 4 Whole Eggs 1/2 Cup Oatmeal 1 Cup Blueberries Ex. Time: 6:30 AM Proteins Fats Carbs Calories 35 26 79 664 MEAL 1 11/2 Scoops Whey HD™ 1 Medium Banana 8 oz Gatorade Proteins Fats Carbs Calories 38.5 3 39.5 350 MEAL 2 Ex. Time: 9:00 AM 4 1/2 oz Chicken 8 oz Potato (cooked) 3 oz Avocado Proteins Fats Carbs Calories 45.5 18 69 620.5 MEAL 3 Ex. Time: 12:00 PM Proteins Fats Carbs Calories 34 15 62 519 16 oz Yogurt 1/2 Cup Pineapple Chunks 1 oz Almonds MEAL 4 Ex. Time: 3:00 PM Proteins Fats Carbs Calories 37.5 3 34.5 305 1 Scoop Whey HD™ MEAL 1 Medium Apple 5 Ex. Time: 6:00 PM Proteins Fats Carbs Calories 34 15 62 519 41/2 oz Turkey Breast (ground) 1 Cup Rice - Brown 1 Cup Broccoli 1 Tablespoon Flax Oil MEAL 6 Ex. Time: 9:00 PM Proteins Fats Carbs Calories 41.5 11 7.5 300 11/2 Scoop Whey HD MEAL 1 Tablespoon Peanut Butter 7 Ex. Time: 11:00 PM Results not only come from a consistent training regimen but also a consistently balanced diet. In 60 Days to Fit, there's no counting calories or quick fixes. You are getting a solid, manageable plan rich in the macro-nutrients (proteins, fats, and carbohydrates) that your body needs to maximize muscle gains and minimize fat storage. Nutrition Tip: The amount of water you intake each day is just as important as the weights you are lifiting and the food you are consuming. Stay hydrated with no less than half a gallon to a full gallon of water per day to boost digestion, maintain fluids within the body, and stay energized. Proteins TOTAL DAILY INTAKE Fats Carbs Calories 275 94 343.5 3286.5 Meat Replacements Lean Steak Lean Pork Fish Turkey Bison Carb Replacements Ezekiel bread Whole-wheat bread Pita bread Quinoa Sweet Potato Whole Wheat Pasta

ABDOMINAL EXERCISES Section 6... ABDOMINAL EXERCISES … Page 2 of 13 Routine 7: Med. Ball Abs Toe Touches 30x Roll Ups 30x Sit Ups (touch ball to toes) 25x Sit Up Side-to-Side 20ea. side Bent Knee Twist 20x Leg Lifts 30x Seated Side-to-Side 35x V-Ups 25x Supermen(w/ball) 3x10 Routine 9: Inch Worms 10x Plate Walks 30/ 15ea. side Toe Touches 40x Ankle Grabs 25x Crossover V-Ups 20ea. side Roll Backs 1x10 Plank Holds (all sides) 45sec. Each V-Ups 25x Pointers 4x10 Routine 8: Routine 10: Med. Ball Throw Full Sit Up w/ Chest Pass 3x10 Full Sit Up w/ Overhead Pass 3x10 Grab and Give 3x10 Seated Side Toss 3x10 Rotating Hand-offs 3x15 High/Low Hand-offs 3x15 Diagonal High/Low Handoffs 3x15

ABDOMINAL EXERCISES Section 6... ABDOMINAL EXERCISES … Page 1 of 13 Abdominal Routines Routine 1: V-Ups 25x Straight Leg Crunch 40x Ankle Grabs 40ea. side Bicycles 3 count 30 Reverse Crunches 32x V-Sit Scissors 30x Reg. Crunches 50x Plank Holds 2x30 sec. Routine 3: Pilates Bicycles 20ea. leg Oblique Twists 20ea. side Reg. Hip Raises 15ea. side Figure 8's 30x Lotus Crunch 40x Figure 4 Crunch 30x Side Hip Raises 15ea. side Lateral Crunches 25ea. side Supermen 3x10 Routine 2: Crunch w/ Leg Raise 30ea. leg Ankle Grabs 40ea. side Knee-to-Elbow Pull 17ea. side V-Sit Crossovers 30x Reg. Hip Raises 30x Off-to-the-Side Toe Touches 30x Reg. Crunches 50x Roll Backs 1x10 Supermen 3x10 Routine 4: Wood Chopper Circuit 3x20 ea. One V-Sit Hundreds x1 Crunch w/ Leg Raise 25ea. leg Seated Side-to-Side 35x Supermen 3x10 Routine 6: Swiss Ball Abs Routine 5: Throw Downs 2x20rt,mid,lft =1 Lateral Twists 15ea. side Backwards Crunch 30x Straight Leg Crunch 40x Cross Over V-Ups 20x Plank Holds 2x30 sec. Reg. Crunches 40x Straight Arm Side-to-Side (w/weight/med. ball) 30x Around the World(w/weight/med. ball) 15ea. way Ball-to-Feet V-Ups 30x Upside Down Crunches 30x Swiss Ball Pikes 25x Oblique Twists 25x Stretch Weighted Sit Ups 25x Plank Holds 2x30 sec.