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Muscle Building Program: The Cyclone Challenge

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What is the Cyclone Challenge

It’s time to stop making excuses and take the first steps in changing your physique. We’re going to give you as much help as we can in order to help you achieve the results that you’ve been looking for...but you need to be motivated and disciplined. It’s important to implement the right training and nutrition in order to get the most out of this muscle building program.

We’ve put together a great product stack that will help you through your first 30 days. You can chose from three German Volume Training (GVT) plans based on your experience and confidence - this training regime is like no other, it will push you, to and beyond your physical limits.

Our nutritionist has supplied you with nutritional advice and essential tips to help you make the perfect start. To help you succeed we will also host live Q&A’s with Sean Lerwill and Maximuscle expert nutritionists where you have the chance to ask any questions you may have. Keep your eyes peeled for competitions and other useful tips and advice.

If you’re up for the challenge and want to see results get started today with our expert German Volume training plans.

Cyclone

Cyclone is a unique all-in-one shake containing a unique blend of whey, soy and casein (from milk), Maxpure creatine monohydrate, glutamine & calcium HMB. This award-winning product has helped thousands of gym users and athletes to achieve their strength, size and power goals.

Cyclone’s active ingredient formula with protein to promote increased muscle size, and creatine to improve performance during short bursts of high intensity exercise. Whether your goal is based on sporting performance or to gain muscle size for appearance purposes this product can help give you that kick start you need to see results.

Learn more about Cyclone

Training Tips

 Beginner          
Exercise Sets Reps Tempo Rest
Day 1 - Chest & Back Dumbbell Press 5 10 40x0 120
Close Grip Lat pull down 5 10 40x0 120
Dumbbell Flyes 3 10-12 3020 90
Prone Bench Dumbbell Row 3 10-12 3020 90
Day 2 - Legs & Abs Back Squats 5 10 40x0 120
Lying Leg Raise 5 10 40x0 120
Hanging Leg Raise/Capts Chair Leg Raise 3 10-15 2020 90
Calf Raises 3 10-15 2020 90
Day 3 - Rest
Day 4 - Arms & Shoulders Triceps Dips (Bench) 5 10 40x0 120
Incline Hammer Curls 5 10 40x0 120
Prone Bench Dumbbell Raises 3 10-12 2020 90
Seated Incline Lateral Raises 3 10-12 2020 90
Day 5 - Rest

 

 Intermediate          
Exercise Sets Reps Tempo Rest
Day 1 - Chest & Back Dumbbell Press 8 10 40x0 90
Chin Ups (Palm Facing) 8 10 40x0 90
Dumbbell Flyes 3 10-12 3020 60
Prone Bench Dumbbell Row 3 10-12 3020 60
Day 2 - Legs & Abs Back Squats 8 10 40x0 90
Lying Leg Raise 8 10 40x0 90
Hanging Leg Raise/Capts Chair Leg Raise 3 10-15 2020 60
Calf Raises 3 10-15 2020 60
Day 3 - Rest
Day 4 - Arms & Shoulders Triceps Dips (Parallel Bar) 8 10 40x0 90
Incline Hammer Curls 8 10 40x0 90
Prone Bench Dumbbell Raises 3 10-12 2020 60
Seated Incline Lateral Raises 3 10-12 2020 60
Day 5 - Rest

 

 Expert          
Exercise Sets Reps Tempo Rest
Day 1 - Chest & Back Dumbbell Press 10 10 40x0 90
Chin Ups (Palm Facing) 10 10 40x0 90
Dumbbell Flyes 3 10-12 3020 60
Prone Bench Dumbbell Row 3 10-12 3020 60
Day 2 - Legs & Abs Back Squats 10 10 40x0 90
Lying Leg Raise 10 10 40x0 90
Hanging Leg Raise/Capts Chair Leg Raise 3 10-15 2020 60
Calf Raises 3 10-15 2020 60
Day 3 - Rest
Day 4 - Arms & Shoulders Triceps Dips (Parallel bar, weighted if necessary) 10 10 40x0 90
Incline Hammer Curls 10 10 40x0 90
Prone Bench Dumbbell Raises 3 10-12 2020 60
Seated Incline Lateral Raises 3 10-12 2020 60
Day 5 - Rest

Nutrition Tips

This meal planner has been devised to supplement your muscle building program and will demonstrate how your diet could be constructed with a number of food varieties so that you can choose the foods that you like or currently have. The food choices shown have been picked to show the right balance of protein that will support muscle growth, whilst avoiding weight gain from excess calories.

Breakfast
Pick any One of the following 1-5 Kcal Carbs Protein Fat
Poached eggs on wholemeal toast (2 eggs, 2 Toast) 369 kcal 33g 20g 13g
Porridge with Promax added (semi-skimmed milk) 334 kcal 35g 32g 7g
Weetabix with a sprinkling of mixed seeds 347 kcal 40g 15g 16g
Omelette with tomato and cottage cheese (2 eggs) 273 kcal 4g 27g 16g
Hard boiled eggs on burgen toast 432 kcal 28g 28g 20g

Add a piece of fruit to breakfast

Kcal Carbs Protein Fat
Banana 116 kcal 27g 4g 0g
Orange 62 kcal 15g 1g 0g
Apple 95 kcal 25g 1g 0g
Grapefruit (100g) 32 kcal 8g 1g 0g
Pear 96 kcal 26g 1g 0g

Plus, Drink a Cyclone shake 230 kcal | Carbs 21g | Protein 30g | Fat 5g (5g Creatine) on training days

Mid-morning Snacks
Pick any one of the following 1-4 Kcal Carbs Protein Fat
Large handful of mixed nuts, raisins and sultanas 40g 209 kcal 14g 8g 13g
Reduced fat peanut butter 30g on 2 multigrain crisp breads 250 kcal 23g 8g 13g
Tuna, Mushroom, Parsley and lemon stuffed Pitta 372 kcal 28g 29g 16g
Chicken and peanut stir fry with noodles 486 kcal 42g 40g 17g
Lunch
Pick any One of the following 1-5 Kcal Carbs Protein Fat
Chicken salad with in a wholemeal wrap (100g chicken) 391 kcal 37g 38g 11g
Tuna Salad and a wholemeal pitta bread 315 kcal 31g 44g 2g
Three Bean and Red Pepper Soup (400g) with 2 slices of Bergen bread 448 kcal 58g 20g 13g
Feta Cheese and cottage cheese salad with light Balsamic Vinegar 229 kcal 11g 23g 8g (also add a piece of fruit)
Wholemeal pitta x2 with chicken and mixed salad 410 kcal 56g 37g 3g

Add a piece of fruit to lunch

Kcal Carbs Protein Fat
Banana 116 kcal 27g 4g 0g
Orange 62 kcal 15g 1g 0g
Apple 95 kcal 25g 1g 0g
Grapefruit (100g) 32 kcal 8g 1g 0g
Pear 96 kcal 26g 1g 0g
Mid-afternoon Snacks
Pick any one of the following 1-5 or Cyclone (on non training days) Kcal Carbs Protein Fat
Large handful of mixed nuts, raisins and sultanas 40g 209 kcal 14g 8g 13g
Cottage Cheese on crisp bread crackers 162 kcal 20g 16g 2g
Reduced fat peanut butter 30g on 2 multigrain crisp breads 250 kcal 23g 8g 13g
Low fat yoghurt with Promax 241 kcal 18g 29g 6g
Skimmed milk (250ml) 91 kcal 13g 9g 0g

Cyclone shake 225 kcal| Carbs 9g | Protein 25g | Fat 6g (5g Creatine) on non training days

Evening Meal
Pick any one of the following (avoid frying if possible, use olive oil) Kcal Carbs Protein Fat
Sirloin Steak with Mushrooms and Sweet Potato 448 kcal 39g 57g 12g
Seasoned Chicken with Mediterranean Vegetables and Cous Cous 474 kcal 35g 45g 15g
Chicken and Prawn Paella (400g) 453 kcal 74g 25g 5g
Chicken and peanut stir fry 486 kcal 42g 40g 17g
Salmon Steak with mixed vegetables and potatoes 452 kcal 44g 35g 15g
Night time
Kcal Carbs Protein Fat
Eat a Low fat yoghurt 114 kcal 8g 20g 0g
Drink a glass of skimmed milk (250ml) 91 kcal 13g 9g 0g
After Training (mon, wed and fri)

Cyclone should be taken twice a day on training days and once a day on non training days.

     Kcal      Carbs      Protein      Fat
Cyclone shake      225 kcal      9g      25g      5g (5g Creatine)

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