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Weight For It
While cardioacceleration is one key to
the success of this program, the actual
weight program is also a critical component to the plan. The right weight-training plan will not only enhance your fat
loss, but will allow you to lose body fat
while building strength and muscle. And
this program is one that does just that.
REAL SCIENCE
REAL SUPPLEMENTS
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Welcome to my latest creation, JYM Supplement Science. JYM combines real science with real ingredients
to deliver unreal results. Pre JYM, my cutting-edge
pre-workout product, is poised to revolutionize the
pre-workout category.
Supplement companies love to claim theyve created a real game-changer. Pre JYM doesnt play that
game. It doesnt need hype or flashy marketing. With
13 hand-picked ingredients included at full doses, Pre
JYM is in a league of its own.
get it now!
NOW AVAILABLE AT
Week 1: Workouts
Exercise
Bench Press
Incline Dumbbell Press
Decline Smith Machine
Press
Dips
Close-Grip Bench Press
Cable Crunch
Smith Machine Hip Thrust
Sets
Reps
Exercise
4
3
3
9-11
9-11
9-11
4
4
3
3
9-11
9-11
9-11
9-11
Sets
Reps
4
3
9-11
9-11
9-11
4
3
3
3
3
9-11
9-11
9-11
9-11
9-11
Reps
3
3
3
3
3
12-15
12-15
12-15
12-15
12-15
12-15
3
3
12-15
12-15
Exercise
Sets
Sets
Reps
Exercise
4
3
3
4
3
3
9-11
9-11
9-11
9-11
9-11
9-11
9-11
Lat Pulldown
Reverse-Grip Pulldown
Straight-Arm Pulldown
Smith Machine Behind-theBack Shrug
Incline Dumbbell Curl
High Cable Curl
Rope Cable Curl
Sets
Reps
3
3
3
12-15
12-15
12-15
4
4
3
3
12-15
12-15
12-15
12-15
Sets
Reps
3
3
3
4
12-15
12-15
12-15
12-15
3
3
3
12-15
12-15
12-15
Week 2: Workouts
Workout 1: Chest, Triceps, Abs (multijoint)
Exercise
Bench Press
Incline Dumbbell Press
Decline Smith Machine
Press
Dips
Close-Grip Bench Press
Cable Crunch
Smith Machine Hip
Thrust
Sets
Reps
Exercise
4
3
3
6-8
6-8
6-8
4
4
3
3
6-8
6-8
7-8
7-8
Sets
Reps
4
3
6-8
6-8
6-8
4
3
3
3
3
6-8
6-8
6-8
7-8
7-8
Reps
3
3
3
3
3
16-20
16-20
16-20
16-20
16-20
3
3
3
16-20
16-20
16-20
Sets
Reps
3
3
3
16-20
16-20
16-20
4
4
3
3
16-20
16-20
16-20
16-20
Sets
Reps
3
3
3
4
16-20
16-20
16-20
16-20
3
3
3
16-20
16-20
16-20
Sets
Sets
Reps
Exercise
4
3
3
4
3
3
6-8
6-8
6-8
6-8
6-8
6-8
6-8
Lat Pulldown
Reverse-Grip Pulldown
Straight-Arm Pulldown
Smith Machine Behind-theBack Shrug
Incline Dumbbell Curl
High Cable Curl
Rope Cable Curl
Week 3: Workouts
Workout 1: Chest, Triceps, Abs (multijoint)
Exercise
Sets
Reps
Exercise
4
3
3
2-5
2-5
2-5
4
4
3
3
2-5
2-5
5-6
5-6
Bench Press
Incline Dumbbell Press
Decline Smith Machine
Press
Dips
Close-Grip Bench Press
Cable Crunch
Smith Machine Hip Thrust
Sets
Reps
4
3
2-5
2-5
4-5
4
3
3
3
3
2-5
2-5
4-5
5-6
5-6
Sets
Reps
4
3
2-5
2-5
3
4
3
3
2-5
2-5
2-5
4-5
4-5
Sets
Reps
3
3
3
3
3
3
3
3
21-30
21-30
21-30
21-30
21-30
21-30
21-30
21-30
Crunch
Standing Oblique Cable
Crunch
Sets
Reps
3
3
3
21-30
21-30
21-30
4
4
3
3
21-30
21-30
21-30
21-30
Lat Pulldown
Reverse-Grip Pulldown
Straight-Arm Pulldown
Smith Machine Behindthe-Back Shrug
Incline Dumbbell Curl
High Cable Curl
Rope Cable Curl
Sets
Reps
3
3
3
4
21-30
21-30
21-30
21-30
3
3
3
21-30
21-30
21-30
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Week 4: Workouts
Workout 1: Chest, Triceps, Abs (multijoint)
Exercise
Sets
Reps
Exercise
4
3
3
4
4
3
3
9-11
9-11
9-11
9-11
9-11
9-11
9-11
Bench Press
Incline Bench Press
Decline Dumbbell Press
Dips
Close-Grip Bench Press
Smith Machine Crunch
Hanging Leg Raise
Sets
Reps
4
3
9-11
9-11
3
4
3
3
3
3
9-11
9-11
9-11
9-11
9-11
9-11
Sets
Reps
4
3
3
4
3
3
3
9-11
9-11
9-11
9-11
9-11
9-11
9-11
Sets
Reps
12-15
3
3
3
12-15
12-15
12-15
3
3
3
3
12-15
12-15
12-15
12-15
Leg Extension
Leg Curl
Seated Calf Raise
Donkey or Leg Press Calf
Raise
Sets
Reps
3
3
3
4
4
3
3
12-15
12-15
12-15
12-15
12-15
12-15
12-15
Lat Pulldown
Behind-the-Neck Pulldown
Rope Straight-Arm Pulldown
Dumbbell Shrug
EZ-Bar Cable Curl
Incline Dumbbell Curl
Dumbbell Hammer Curl
Sets
Reps
3
3
3
4
3
3
3
12-15
12-15
12-15
12-15
12-15
12-15
12-15
Week 5: Workouts
Workout 1: Chest, Triceps, Abs (multijoint)
Exercise
Bench Press
Incline Bench Press
Decline Dumbbell Press
Dips
Close-Grip Bench Press
Smith Machine Crunch
Hanging Leg Raise*
Sets
Reps
Exercise
4
3
3
4
4
3
3
6-8
6-8
6-8
6-8
6-8
7-8
7-8
Sets
Reps
16-20
3
3
3
16-20
16-20
16-20
3
3
3
3
16-20
16-20
16-20
16-20
Sets
Reps
4
3
6-8
6-8
3
4
3
3
3
3
6-8
6-8
6-8
6-8
7-8
7-8
Sets
Reps
4
3
3
4
3
3
3
6-8
6-8
6-8
6-8
6-8
6-8
6-8
Sets
Reps
3
3
3
4
4
3
3
16-20
16-20
16-20
16-20
16-20
16-20
16-20
Sets
Reps
3
3
3
4
3
3
3
16-20
16-20
16-20
16-20
16-20
16-20
16-20
Lat Pulldown
Behind-the-Neck Pulldown
Rope Straight-Arm Pulldown
Dumbbell Shrug
EZ-Bar Cable Curl
Incline Dumbbell Curl
Dumbbell Hammer Curl
Week 6: Workouts
Workout 1: Chest, Triceps, Abs (multijoint)
Exercise
Bench Press
Incline Bench Press
Decline Dumbbell Press
Dips
Close-Grip Bench Press
Smith Machine Crunch
Hanging Leg Raise*
Sets
Reps
Exercise
4
3
3
4
4
3
3
2-5
2-5
2-5
2-5
2-5
4-5
4-5
Sets
Reps
21-30
Cable Crossover
Dumbbell Flye
Overhead Cable Triceps
Extension
Lying Triceps Extension
Rope Triceps Pressdown
Crossover Crunch
Cable Woodchopper
3
3
3
21-30
21-30
21-30
3
3
3
3
21-30
21-30
21-30
21-30
Sets
Reps
4
3
2-5
2-5
Exercise
3
4
3
3
3
3
2-5
2-5
2-5
2-5
4-5
4-5
Sets
Reps
3
3
3
4
4
3
3
21-30
21-30
21-30
21-30
21-30
21-30
21-30
Sets
Reps
4
3
3
4
3
3
3
2-5
2-5
2-5
2-5
2-5
2-5
4-5
Exercise
Lat Pulldown
Behind-the-Neck Pulldown
Rope Straight-Arm Pulldown
Dumbbell Shrug
EZ-Bar Cable Curl
Incline Dumbbell Curl
Dumbbell Hammer Curl
Sets
Reps
3
3
21-30
21-30
21-30
4
3
3
3
21-30
21-30
21-30
21-30
POST
REAL SCIENCE
REAL SUPPLEMENTS
UNREAL RESULTS
get it now!
NOW AVAILABLE AT
REAL SCIENCE
REAL SUPPLEMENTS
UNREAL RESULTS
Welcome to my latest creation, JYM Supplement Science. JYM combines real science with real ingredients
to deliver unreal results. Pre JYM, my cutting-edge
pre-workout product, is poised to revolutionize the
pre-workout category.
Supplement companies love to claim theyve created a real game-changer. Pre JYM doesnt play that
game. It doesnt need hype or flashy marketing. With
13 hand-picked ingredients included at full doses, Pre
JYM is in a league of its own.
get it now!
NOW AVAILABLE AT
Carbs While protein provides numerous essential amino acids that must be
consumed from the diet, and fat has
essential fats that must be consumed
from the diet, there are no essential carbohydrates. The liver makes adequate
amounts of glucose from protein and
fat. Since protein and fat are so important for muscle growth, when dieting the
best way to cut calories and drop body
program has a pattern that makes it simple to follow. Phase 1 lasts for one week.
Phase 2 lasts for two weeks. And Phase
3 lasts for 3
weeks for a
total of six
weeks. Each
phase simply
drops carbs
by 0.5 grams
to keep you
progressively
dropping
weight. There
are two main
reasons why
you never
want to drop
calories too low right off the start of
a diet program. For one, you will lose
muscle instead of maintaining or even
building muscle. And two, you will stall
your metabolism and force your body
into survival mode. This means that your
bodys metabolic rate will drop making
it very difficult to continue losing body
fat. The 1, 2, 3, Get Lean Diet avoids this
by gradually lowering carbs and calories
over time.
Phase 1
In Phase 1 or week 1, you will be consuming about 17 calories per pound of
body weight, or a little over 3000 calories for a 180-pound man. This is close
to the number of calories per pound
that most people need to maintain their
body weight. With the intense workouts you will be doing, this amount of
calories will put you just under your
Wake Up Supplements
Preworkout Supplements
Breakfast
Workout Meal
Lunch
5 oz. can tuna
2 slices whole wheat bread
1 Tbsp light mayonnaise
1/2 large grapefruit
Mid-day snack
3 sticks light mozzarella string cheese
1 medium apple
1 oz mixed nuts
Postworkout Meal
Dinner
8 oz top sirloin steak
1 large sweet potato
2 cups mixed green salad
1 Tbsp olive oil
1 Tbsp vinegar
2-3 g Fish oil
2-3 g CLA
Nighttime snack
8oz low-fat cottage cheese
1 cup Sliced Pineapple
2-3 g Fish oil
2-3 g CLA
Totals: 3000 calories, 285 g protein, 270 g
carbs, 90 g fat
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Phase 2
In Phase 2 or weeks 2 and 3, you will be
consuming about 14 calories per pound
of body weight, or about 2500 calories
for a 180-pound man. This number of
calories will put you well under your
calorie balance to really get you losing
fat. Protein stays around 1.5 grams per
pound of body weight (270 grams for the
180 pounder) to keep muscle mass on.
Carbs drop down to an even 1 gram per
pound, or 180 grams for the 180 pounder.
Like protein, fat stays steady at around
0.5 grams (or about 90 grams for the
180-pound person). Like in Phase 1, on
the one day of the week that you dont
train, these numbers will be slightly lower
since you will be skipping the pre and
postworkout meals. Feel free to have your
preworkout shake as an extra snack on
that rest day if you are really hungry.
Wake Up Supplements
Preworkout Supplements
Breakfast
Workout Meal
Postworkout Meal
Dinner
200 mg Caffeine
500-1000 mg Green Tea Extract
500-2000 mg Yohimbe
2 g Acetyl-L-Carnitine
Lunch
5 oz. can tuna
2 cups mixed green salad
1 Tbsp olive oil
1 Tbsp vinegar
1/2 large grapefruit
Mid-day snack
3 sticks light mozzarella string cheese
1 oz mixed nuts
Nighttime snack
1 cup low-fat cottage cheese
2-3 g Fish oil
2-3 g CLA
Totals: 2600 calories, 280 g protein, 180 g
carbs, 80 g fat
Phase 3
In Phase 3 or weeks 4, 5 and 6, you will
be consuming about 12 calories per
pound of body weight, or just under
2200 calories for a 180-pound man.
Dropping calories and carbs again will
keep you burning up body fat.
Again, as in Phase 2, protein stays solid
at around 1.5 grams per pound of body
weight (270 grams for the 180 pounder)
to keep muscle mass on. Carbs drop
down to about 0.5 gram per pound, or
90 grams for the 180 pounder. Like
protein, fat stays steady at around
0.5 grams (or about 90 grams for the
180-pound person). Unlike in Phases 1
and 2 where you will be eating fewer
calories and carbs on the one day of
the week that you dont, the opposite
holds true in Phase 3.
On the one rest day you get during
these last three weeks, you will get to
enjoy a high carb pig-out day. Since you
are going so low in carbs six days of the
week, you will need this one carb up
day to prevent your metabolism from
falling and putting you in the dreaded
starvation mode. Thats when your metabolism slows down to spare energy
reserves (i.e. body fat). The high carb
day will help to kick-start your metabolism again, keeping you in a fat burning mode for all three weeks. Youll be
shooting for about 17-18 calories per
pound, the same 1.5 grams of protein
per pound, at least 2 grams of carbs per
pound of body weight, and fat should
be just under 0.5 grams per pound.
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Workout Days
200 mg Caffeine
1 oz mixed nuts
Lunch
Mid-day snack
Dinner
Dinner
Nighttime snack
1 cup Reduced fat Greek yogurt / 1 Tbsp honey
Nighttime snack
vous system stimulant increases alertness and mental focus. But it also is a
powerful fat burner. Since its a stimulant it increases the number of calories
your body burns. Yet, the more important way that caffeine aids fat loss has
to do with the fat cells themselves. Caffeine attaches to receptors on the fat
cells to blunt fat storage and increase
fat release. Take about 200 mg in supplement form two to three times per
day between meals along green tea extract, acetyl-L-carnitine, and yohimbe for
the perfect synergistic fat-burning stack.
One of those doses should be about one
hour before workouts on training days.
REAL SCIENCE
REAL SUPPLEMENTS
UNREAL RESULTS
Welcome to my latest creation, JYM Supplement Science. JYM combines real science with real ingredients
to deliver unreal results. Pre JYM, my cutting-edge
pre-workout product, is poised to revolutionize the
pre-workout category.
Supplement companies love to claim theyve created a real game-changer. Pre JYM doesnt play that
game. It doesnt need hype or flashy marketing. With
13 hand-picked ingredients included at full doses, Pre
JYM is in a league of its own.
get it now!
NOW AVAILABLE AT
fat cells to take up fat from the bloodstream and store it as body fat. By inhibiting LPL, CLA encourages the body
to burn fat instead of store it. Not only
does this decrease body fat, but it also
spares muscle mass, because if your
body is burning body fat, it doesnt need
to break down muscle for fuel. In fact,
numerous studies have reported that
subjects taking CLA lose body fat while
simultaneously gaining lean muscle
mass and strength. And this research
also suggests that a good portion of
the body fat that is lost comes from the
midsection. Research also suggests that
CLA increases the amount of fat that is
burned during sleep. This too will not
only help you get leaner, but it will help
to prevent the breakdown of muscle
protein for fuel while you sleep, which
can help you get bigger. Take 2-3 grams
of CLA with breakfast, dinner, and your
last meal of the day.
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