max's muscle news 3

SUMMER EDITION 2012CATALOGUE 3

LATEST MUSCLEBUILDING

TIPS

MAXS SuperWhey

ThisThis awesome MAXS formula is ideal for beginner, intermediate and advanced level trainers who are striving to pack on lean, defined muscle mass. SuperWhey combines the highest quality Hydrolysed WPI for fastest protein absorption, Whey Protein Isolate for maximum bio-availability and the sustained muscle building benefits of Whey Protein Concentrate for maximum gains. SuperWhey can be taken at any time during the day to help build more muscle, and is also ideal to take immediately after hard training or sport to maximise whole body recovery. SuperWhey is ideal for serious and recreational bodybuildersbodybuilders and strength athletes, as well as hard training athletes who need to build and maintain muscle and strength for sports including rugby, AFL, basketball, soccer, martial arts, track & field.

Jason Bednarz - Champion Nabba Bodybuilder

79% PROTEIN 8.1%CARBS 3.1%FATS

Growth Fractions Whey Protein Concentrate High Energy Carbs No Added Sugar Low Fat

Fast Weight and Mass Gain

ToTo build size fast you must train with gut busting intensity, eat heaps of protein, get heaps of quality kilo-joules and get enough rest to let your body grow massive. MAXS SuperSize is the surefire way to pack maximum protein and kilojoules into your diet to help you grow big time! The gut busting training and the rest well youll have to do that yourself. One serve of MAXS SuperSize packs 54 grams of protein plus 3000kj of mass building energy. Add 3 serves of SuperSize per day to your mass building diet and watch your weight and size go ballistic! SuperSize is ideally suited for younger, thinner trainers who want to pack on weight or any athlete who needs extra protein and energy to build and maintain SuperSize!on weight or any athlete who needs extra protein and energy to build and maintain SuperSize!

28% PROTEIN 65%CARBS 1.8%FATS

www.maxs.com.au

Mark Hogan - Champion INBA Bodybuilder

Block Carbs, Strip Fat, Get Ripped and Build Lean Striated Muscle

ThisThis awesome formula combines 7 nutritional systems with one common aim, to help you build an amazing ripped and muscular body. SuperShred adds cutting edge carb blocking nutrients and the very latest fat burning technology to pure Whey Protein Isolate for the best fat fighting protein you can get. SuperShred is ultra low in fat and carbs and will help you attain that lean chiselled look of a competitive bodybuilder. It is suitable for competitive bodybuilders who are on a pre-contest diet and is also ideal for male or female trainers who are following a reduced carb diet to strip body fat.

90% PROTEIN 0.8%CARBS 0.5%FATS

1. Carb Blocking Complex2. Thermogenic Fat Incinerator Complex 3. Appetite Modulation Complex 4. Lean Muscle Growth Signalling Complex5. Muscle Sparing Recovery Complex6. Cortisol Regulating Complex7.7. Bioengineered Protein Complex

Hey Everyone,Welcome to our 3rd Edition of MAXS Muscle News, A publication dedicated to helping you build the ultimate physique! Since our last edition theres been plenty of action in the world of Muscle.

OurOur 2012 MAXS Muscle-Up Challenge has been run and won. We had over 2,500 entrants and many mind blowing transforma-tions. In this edition we give you a quick peek at some of the results but we will cover the 2012 MAXS Challenge in detail in our next edition.

If youre looking to lean up for summer then weve got a great 12 week lean up plan for you to follow. Weve also got some great training routines from INBA Australian Cham-pions Mark Hogan and Janet Kane.

For you all you trainers out there, who think they are getting a little older, take a look at the amazing story of Kim Tanska. At 50 years of age Kim is an inspiration! And speaking of legends we feature World NABBA President and one of Australias greatest bodybuilders Graeme Porky Lancefield.

WeveWeve also got some great muscle building recipes from Xtreme Chef Peter Wright plus we examine the economics of protein sup-plements. All this plus lots of other good stuff.

So sit back, grab your favourite MAXS Protein Shake, Bar or Cookie and enjoy the read.

Until next time remember Lifes too short to be small!

MAXS17 TRADE PLACE, VERMONT, VIC, 3133

P.O BOX 295, VERMONT, VIC, 3133TEL: 1800 071 320 FAX: (03) 9873 3422

COMPANY DIRECTORS KEITH ELLIS

PAUL KIRKHAMPAUL KIRKHAM

ART DIRECTORJOHN HANNA

ADVERTISING MANAGERJOHN HANNA

email: [email protected]: (03) 9873 4222

TO ADVERTISE TEL: (03) 9873 4222TO ADVERTISE TEL: (03) 9873 4222P.O BOX 295, VERMONT, VIC, 3133

TEL: 1800 071 320 FAX: (03) 9873 3422

DISCLAMERReproduction of any material without written permission

from the publisher is strictly prohibited. Before starting any exercise or nutrition program it is recommended to

consult your physician for adviceconsult your physician for advice

www.maxs.com.au

contents | 2012 SUMMER

68RECOVERY FOR MAXIMUM GROWTH

7268

Pure Hydrolysed WPI

Glutamine Peptides & Taurine

Arginine Alphaketoglutarate

Ultra Low Fat, Ultra Low Carbs

100% Hydrolysed Whey Protein IsolateThe Dilemma - How to get maximum amino acids into your muscle immedi-ately after workouts?

The Solution Take MAXS Reload in the change room straight after training! MAXSMAXS Reload is 100% Hydrolysed Whey Protein Isolate the fastest absorbing and highest quality protein you can get. Because it is pre-digested, it will immediately target your trained muscles for maximum gains. It is ideal protein for building lean muscle in serious bodybuilders, strength athletes and elite level sports people. MAXS Reload should be used after everyevery workout or training session and can be used throughout the day to build freaky lean ripped muscle!


2nd

3rd

Ashley Marshall, NSW

Andy McGree, VIC

Wendy Jenner, NSW

Giuallame Gebert, NSW

2012 MAX CHALLENGE TOP10

Jake Lowe, VIC

Laura McEwan, VICAngus Wardlaw, SA

Peter Venz, QLD

Carlos Brito, NSW Cory Celantano, WA

www.maxchallenge.com.au www.maxineschallenge.com.au

Monday & ThursdayMuscle Group Exercise Sets and Repetitions Notes

Chest

Flat Bench Press 4 x 10 repetitions.

Rest 2 minutes between sets

Warm up with a light weight then perform your 4 sets. You can perform this exercise with free weights or a pin loaded machine. Your final set should feel quite heavy and last few reps should be difficult or performed as forced reps

Chest

Incline Dumbbell Press

(Monday)

Alternate with

Flat Bench Dumbbell Flyes

(Thursday)

4 x 10 repetitions.

Rest 2 minutes between sets

4 x 10 repetitions.

Rest 2 minutes be-tween sets

Start with relatively light dumbbells and increase the weight on each set. Your final set should feel quite heavy and your 7th and 8th reps should be difficult or performed as forced reps.

Use moderate weight dumbbells, lie on a bench and perform Dumbbell flyes using a wide arc. When the dumbbells are at their highest point and touching, contract and squeeze your chest muscles for added intensity. A Pec Dec machine can also be used for this exercise

Back Lat Pull Downs(Monday)

Alternate with

Wide Grip Chin Ups

(Thursday)

4 x 10 repetitions.


4 x 10 repetitions.


Use a wide grip and pull down to the top of your chest with a slight arch in your back. Stretch your back muscles when your arms are extended. In-crease the weight in each set but keep the move-ment smooth and controlled.

Use a wide grip, start in a hanging position and pull up until your chin just touches the bar, then lower in a controlled movement. If you can do more than 10 reps use a weight belt and hook and add extra weight.

Back Seated Cable Rows 4 x 8 repetitions. Rest 2 minutes be-tween sets

Focus on contracting your back muscles to pull the weight towards you and stretching your back as your arms extend away from you.

Legs

Barbell Squats

(Monday)

Alternate With

Seated Leg Press

(Thursday)

4 x 10 repetitions

Rest 2 - 3 minutes between sets

4 x 10 repetitions


You will need a squat rack to perform this exercise properly. Your feet should be shoulder width apart and the bar should sit comfortably across your shoul-ders. When squatting, keep your head up and your back straight. Squat down until your thighs go a little further than parallel to the floor.

Use a shoulder width foot spacing and start with a few lighter warm up sets and then work up to 2 heavy sets

Legs

Lying Leg Curl

(Monday)

Alternate with

Leg Extensions

(Thursday)

4 x 8 repetitions.


4 x 8 repetitions.


This exercise works the hamstring and is important for balanced leg development. Start with a lighter weight and work up to a final heavy set. Hold your leg in the contracted position for a count of 2 for added intensity.

Start with a lighter weight and increase each set until the final set is difficult and produces a strong muscle burn. Use a controlled movement taking care not to throw the weight up and extend your leg past horizontal.

Legs Standing Calf Raises 4 x 20 repetitionsRest 2 - 3 minutes between sets

Start with a relatively light weight and do a warm up set, then increase the weight on each set. Aim for a full stretch at the bottom and full contraction of you calves on each rep.

Tuesday & Saturday

Muscle Group Exercise Sets and Repetitions Notes

Shoulders

Seated Dumbbell Press 4 x 8 repetitions


Start with a light weight and warm up your shoulders well then perform your 4 working sets. Start with the dumbbells lightly touching your shoulders then press up powerfully and lower slowly. Increase the weight with each set but make sure you maintain good form. Dont arch your back excessively.

Shoulders

Dumbbell Side Raises 4 x 8 repetitions


Start with a relatively light weight that allows you to perform this exercise correctly. Your arms should be hanging by your sides with a moderate elbow bend. Lift your arms in an arc to the side, concentrating on keeping your elbows high and holding your hands in a position that emulates pouring water out a jug. This should produce a strong burning sensation in your side deltoid muscle when performed correctly. Dont raise your hand higher than your ears.

Biceps

Standing Biceps Curl 4 x 8 - 10 repetitions


Grip a barbell at about shoulder width start with your arms hanging straight. Curl the weight up in a controlled and steady arc until your biceps are fully contracted, then lower again in a controlled arc. For added intensity squeeze your biceps for a count of one in the contracted position. Increase the weight with each set. If you have to heave up the weight or arch your back, its too heavy.

Biceps

Seated Alternate Dumb-bell Curls

4 x 8 - 10 repetitions


Your arms will be warm from the barbell curls so you can launch straight into this exercise with a good weight. Focus on good form and squeeze each biceps muscle at the top of the movement before lowering. Try to keep your upper body still and let your biceps do all the work.

Triceps

Lying Triceps Extension 4 x 8 - 10 repetitions


You can use a straight or EZ bar for this exercise. Lying on as bench, start with grip a bit less than shoulder width and the weight extended overhead. Keeping your upper arms still, lower the weight by bending at the elbow until the bar or your hands just touches the top of your head. Push the bar back to the straight arm position in a smooth and controlled arc.

Triceps

Triceps Pushdown 4 x 8 10 repetitions


Increase the weight on each set. On your last set you should find the last few reps very difficult. To keep tension on your triceps dont lock your arms at the bottom of the movement, just keep your arms moving in a controlled steady motion.

Abdominals

Crunches 2 x 20 repetitions


Lie on your back with your knees bent. Place your hands on your thighs, then contract or crunch your abs muscles to lift your shoulders and head off the ground. Slide your hands up your thighs until they go over your knees, then lower your upper body down again to the starting position.

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Below is your 7 day nutrition plan to build muscle and start shedding body fat:

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7Breakfast

4 6 egg white/1 yolk & omelette

2 pieces wholemeal toast

Small Tub Low Fat Yogurt

Tea or coffee

Breakfast

MAXS Super-Whey Protein mixed with 60 80gm oats and water


Tea or coffee

Breakfast




Tea or coffee

Breakfast

MAXS SuperWhey Protein mixed with 60 80gm oats and water


Tea or coffee

Breakfast




Tea or coffee

Breakfast

MAXS Super-Whey Protein mixed with 60 80gm oats and water


Tea or coffee

Breakfast




Tea or coffee

Mid Morning

MAXS SuperWhey Protein

1 Apple

Mid Morning

MAXS Super-Whey Protein

1 Apple

Mid Morning


1 Apple

Mid Morning


1 Apple

Mid Morning


1 Apple

Mid Morning


1 Apple

Mid Morning


1 Apple

Lunch

Tuna & salad

40g Almonds

Lunch

Lean steak

Steamed vegetables

150gm sweet potato

Lunch

Grilled chick-en breast

Steamed vegetables

1 cup steamed brown rice

Lunch


Garden salad

150gm sweet potato

Lunch

Meat & veg-etable stir fry


Lunch

Grilled chicken breast

Garden salad

Small baked potato

Lunch

Tuna & salad

40g Almonds

Pre Workout

MAXS Cre8 Carnage

Pre Workout

MAXS Cre8 Carnage

Mid Afternoon

MAXS Super-Whey

Pre Workout

MAXS Cre8 Carnage

Mid Afternoon

MAXS Super-Whey

Pre Workout

MAXS Cre8 Carnage

Mid Afternoon

MAXS Super-Whey

After Workout

MAXS Cell Repair

After Workout

MAXS Cell Repair

NO TRAINING

After Workout

MAXS Cell Repair

NO TRAINING

After Workout

MAXS Cell Repair

NO TRAINING

Dinner

300g lean steak

Large salad or steamed vegetables


Dinner



1 cup cooked pasta

Dinner

300g grilled fish

Large salad

1 baked potato

Dinner

Meat & vegetable stir fry


Dinner


Large salad

200gm baked sweet potato

Dinner

Chicken & vegetable stir fry


Dinner

300g lean steak



Evening

MAXS Nite-time Protein

Evening


Evening


Evening


Evening


Evening


Evening


Eating Tips for a Lean Ripped Physique

Each meal portion should satisfy your hunger but you should not feel really full. If you are, reduce your serving size

EATING TIPS FOR A LEAN RIPPED PHYSIQUE Each meal portion should satisfy your hunger but you should not feel really full. If you are, reduce your serving

size slightly

Eat your meals slowly and chew your food well. This will help to digest your food more fully allowing you to ob-tain the maximum nutrients and satisfy your appetite more fully.

You must be disciplined about your eating plan schedule your meals and stick to your schedule.

Prepare your meals in advance for each day.

Eat minimal amounts of processed foods choose foods in their raw unprocessed forms wherever possible.

If you find yourself getting hungry between meals eat 30 grams of almonds and drink 500ml of water or have a half serve of SuperWhey.

Eliminate junk food, fried food and fatty food.

Minimise sugary foods including soft drinks and sweets.

Eliminate starchy and refined carbohydrate foods such as white bread, cakes and sugary foods. Only eat the carb foods listed in this diet plan.

Reduce or eliminate alcohol from your diet

Mix your protein shakes in water

Drink at least 2 3 litres of water each day

YOUR WEEKLY SHOPPING LIST FOR A FAT STRIPPING DIET, WEEKS 1 - 6Based on the suggested fat stripping diet, below is a shopping list of foods you will need:

Item Quantity NotesOats 500gm Rolled or quick cook oats are OKEggs 2 dozen Free range preferablyLow Fat Milk 1 litre For tea and coffee onlyWholegrain Bread Store in freezer

Yogurt 7 small tubs Low fat fruit, low sugar or buy 1 or 2 x 500gm large containers

Apples 1 per day (total 7)

Tinned Tuna 2 x 180gm tins You can also buy a few 95gm tins for backup

Brown Rice 500g Buy in bulk for better value. Also buy pre cooked sachets for convenience.

Fish 300gm Fresh filletsNatural Almonds 200gm

Skinless Chicken Breast 6 Approx 200 - 300gm each uncooked weightPasta 500 gm Packet

Lean Steaks 5 Approx 250 300gm uncooked weight eachSweet Potato 500gm

Potato 500gm

Mixed lettuce 300 - 500gm For saladsTomatoes - fresh 500gm For saladsAvocados 3 4 For salads

Capsicum 2 3 For salads and stir fry

Broccoli and other fibrous vegetables

2kg For salads and stir fry

Olive oil extra virgin 500ml For salads and cookingMAXS SuperWhey 3kg Box This will last for about 3 4 weeks

MAXS Cell Repair 4kg Box This will last for about 6 weeks

MAXS Nitetime 3kg Bucket This will last for about 6 8 weeks

MAXS Cre8 Carnage 750gm This will last for about 10 12 weeks

WEEKS 7 12After your first 6 weeks of training you should have made some good muscle gains and also reduced your body fat levels. Over the next 6 weeks you will change your focus to fat burning. Both your training and your diet will be geared more towards stripping fat while maintaining the muscle mass you have already built. Reps have increased so you will need to reduce the weights a little, and your rest between sets is reduced to provide greater intensity to your training to help burn more fat.

WEEKS 7 12 TRAINING PROGRAMThe following program is a 6 day per week split routine designed to work each of your muscle groups twice per week:

Monday Chest & Triceps

Tuesday Back & Biceps

Wednesday Shoulders & Legs

Thursday Rest

Friday Chest & Triceps

Saturday Back & Biceps

Sunday Shoulders & Legs

MONDAY & FRIDAY: CHEST & TRICEPS


Chest

Flat Bench Press 4 x 12 repetitions.


Warm up with a light weight then perform your 4 sets. You can perform this exercise with free weights or a pin loaded machine. Your final set should feel quite heavy and your 7th and 8th reps should be dif-ficult or performed as forced reps

Chest

Incline Dumbbell Press 4 x 12 repetitions.


Start with relatively light dumbbells and increase the weight on each set. Your final set should feel quite heavy and your 7th and 8th reps should be difficult or performed as forced reps.

Chest

Flat Bench Dumbbell Flyes or Pec Dec Flyes.

4 x 12 repetitions.


You dont need heavy weights on this exercise. Focus on getting a full stretch in your chest and contract and squeeze your chest in the contracted position.

Triceps

Dips 4 x 12 repetitions.


This is a great transition exercise between chest and triceps as it stimulates both muscle groups strongly. If you find you can do more than 8 10 reps, Use a weight belt and hang some extra weight on it.

Triceps

Lying Triceps Extension 4 x 12 repetitions


You can use a straight or EZ bar for this exercise. Lying on as bench, start with grip a bit less than shoulder width and the weight extended overhead. Keeping your upper arms still, lower the weight bending at the elbow until the bar or your hands just touches the top of your head. Push the bar back to the straight arm position in a smooth and controlled arc.

Triceps

Triceps Rope Pushdowns 4 x 12 repetitions


This movement gives a different feel to normal triceps pushdowns and is a great pumping exercise. To keep tension on your triceps dont lock your arms at the bottom of the movement, just keep your arms moving in a controlled steady motion.

TUESDAY & SATURDAY: BACK & BICEPS


Back

Wide Grip Chin Ups 4 x 12 repetitions.


Use a wide grip and chin up until your chin is level to the bar and lower in a controlled fashion, stretch-ing your lats as you hang at the bottom of each rep. If you can do more than 12 reps, hang some extra weight from a weight belt.

BackSeated Cable Rows 4 x 12 repetitions.


Focus on contracting your back muscles to pull the weight towards you and stretching your back as your arms extend away from you.

Back

Close Grip Lat Pull Downs

4 x 12 repetitions.


Use a close grip handle and pull down to the top of your chest with a slight arch in your back. Stretch your back muscles when your arms are extended. Increase the weight in each set but keep the move-ment smooth and controlled.

Biceps

Standing Barbell Biceps Curl

4 x 12 repetitions


Grip a barbell at about shoulder width start with your arms hanging straight. Curl the weight up in a controlled and steady arc until your biceps are fully contracted, then lower again in a controlled arc. For added intensity squeeze your biceps for a count of one in the contracted position. Increase the weight with each set. If you have to heave up the weight or arch your back, its too heavy.

Biceps

Seated Alternate Dumbbell Curls

4 x 12 repetitions


Your arms will be warm from the barbell curls so you can launch straight into this exercise with a good weight. Focus on good form and squeeze each biceps muscle at the top of the movement before lowering. Try to keep your upper body still and let your biceps do all the work.

Biceps

Seated EZ Bar Preacher Curls (Tuesday Only)

4 x 12 repetitions


This exercise really isolates your biceps. Focus on good form and squeeze your biceps muscles at the top of the movement before lowering. Try to keep your upper body still and let your biceps do all the work.

Biceps

Concentration Curls (Saturday Only)

4 x 12 repetitions


This exercise doesnt require a heavy weight, its more about really pumping and contracting your biceps hard. Sitting on the edge of a bench, lean for-ward and place your elbow on the inside of your leg. Using one arm at a time, contract your biceps hard and really squeeze at the top of each rep.

Wednesday & Sunday: Shoulders & Legs

Shoulders

Seated Dumbbell Press 4 x 12 repetitions


Start with a light weight and warm up your shoulders well then perform your 4 working sets. Start with the dumbbells lightly touching your shoulders then press up powerfully and lower slowly. Increase the weight with each set but make sure you maintain good form. Dont arch your back excessively.

Shoulders

Dumbbell Side Raises 4 x 12 repetitions


Start with a relatively light weight that allows you to perform this exercise correctly. Your arms should be hanging by your sides with a moderate elbow bend. Lift your arms in an arc to the side, concentrating on keeping your elbows high and holding your hands in a position that emulates pouring water out a jug. This should produce a strong burning sensation in your side deltoid muscle when performed correctly. Dont raise your hand higher than your ears.

Shoulders

Rear Delt Dumbbell Raises

4 x 12 repetitions


You dont need a lot of weight for this movement. Bending forward at the waist start with the dumb-bells hanging in front of you. Raise them in an arc with a slight bend at your elbows. Focus on getting your elbows high and keeping them forward. Keep the movement smooth and controlled.

Shoulders

Dumbbell Shrugs 4 x 12 repetitions


Start with a moderate weight and increase each set. Hold the dumbbells at your side then shrug your shoulders up. Imagine you are trying to touch your ears with your shoulders! Briefly pause in the con-tracted position then lower under control.

Legs

Legs

Barbell Squats

(Monday Only)

Seated Leg Press

(Thursday Only)

4 x 12 repetitions


4 x 12 repetitions


You will need a squat rack to perform this exercise properly. Your feet should be shoulder width apart and the bar should sit comfortably across your shoul-ders. When squatting, keep your head up and your back straight. Squat down until your thighs go a little further than parallel to the floor.

Use a shoulder width foot spacing and start with a few lighter warm up sets and then work up to 2 3 heavy sets

Legs

Lying Leg Curl 4 x 12 repetitions.


This exercise works the hamstring and is important for balanced leg development. Start with a lighter weight and work up to a final heavy set. Hold your leg in the contracted position for a count of 2 for added intensity.

Legs

Seated Leg Extension 4 x 12 repetitions.


This is a great inner thigh developer. Start with a lighter warm up set and then do 3 working sets, increasing the weight each set. Keep the movement controlled and dont throw the weight up so your leg over straightens.

Legs

Standing Calf Raises 4 x 20 repetitions


Start with a relatively light weight and do a warm up set, then increase the weight on each set. Aim for a full stretch at the bottom and full contraction of you calves on each rep.

CardioDuring weeks 7 - 12 is the time to step up your cardio to help burn extra fat and really start to show some muscle definition. Start with 4 - 5 sessions per week of 30 45 minutes and build up to 5 6 session of 45 - 60 minutes by weeks 10 - 12. This will help to burn off fat to help you look your best and it will also build your fitness level even higher to allow you to train harder and achieve better results by the end of your 12 weeks. If you weight train in the evening its a good idea to get your cardio done in the mornings.

Weeks 7 12 Nutrition Program

During this next 6 weeks you will be focussing on keeping your diet on track while trying to ensure you are burning body fat and having enough energy to train. This is where the program starts getting tougher but this is also where you will start to see some great results. You will continue to keep you body in that fat burning zone by manipulating your protein, carbs and fat intake to encourage your metabolism to keep burning body fat.

Below is your recommended 7 day nutrition plan to for weeks 7 - 12. The quantities are designed for a trainer around the 80kg mark plus or minus 5 10kg. If you are bigger than this you can increase your portion sizes a little (10 20%) and if you are smaller reduce your portion sizes.

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7Breakfast


1 piece wholemeal toast

Tea or coffee

Breakfast

MAXS SuperShred Protein mixed with 60 - 80gm oats and water

Tea or coffee

Breakfast

4 6 egg white/1 yolk & cheese omelette


Tea or coffee

Breakfast

MAXS Super-Shred Protein mixed with 60 80gm oats and water

Tea or coffee

Breakfast



Tea or coffee

Breakfast

MAXS Super-Shred Protein mixed with 60 80gm oats and water

Tea or coffee

Breakfast


1 piece whole-meal toast

Tea or coffee

Mid Morning

MAXS SuperShred Protein

1 Apple

Mid Morning


40g Almonds

Mid Morning


1 Apple

Mid Morning

MAXS Super-Shred Protein

1 Apple

Mid Morning


40g Almonds

Mid Morning


1 Apple

Mid Morning


1 Apple

Lunch

Tuna & salad

Lunch

Lean steak

Steamed vegetables

Lunch


Steamed vegetables

Lunch

Tuna & salad

Lunch

Meat & vegetable stir fry

Lunch


Garden salad

Lunch


Steamed veg-etables

Pre Workout

MAXS Cre8 Carnage

Pre Workout

MAXS Cre8 Carnage

Pre Workout

MAXS Cre8 Carnage

Pre Workout

MAXS SuperShred

Pre Workout

MAXS Cre8 Carnage

Pre Workout

MAXS Cre8 Carnage

Pre Workout

MAXS SuperShred

After Workout

MAXS SuperShred

After Workout

MAXS SuperShred

After Workout

MAXS SuperShred

NO TRAINING

After Workout

MAXS SuperShred

After Workout

MAXS SuperShred

After Workout

MAXS SuperShred

Dinner

300g lean steak


Dinner



Dinner

300g grilled fish

Large salad

Dinner

Meat & veg-etable stir fry

Dinner


Large salad

Dinner

Chicken & vegetable stir fry

Dinner

300g lean steak


Evening


Evening


Evening


Evening


Evening


Evening


Evening


Your Weekly Shopping list for a Fat Stripping diet, Weeks 7 - 12

Based on the suggested fat stripping diet, below is a shopping list of foods you will need:

YOUR WEEKLY SHOPPING LIST FOR A FAT STRIPPING DIET, WEEKS 7 - 12Based on the suggested fat stripping diet, below is a shopping list of foods you will need:

Item Quantity NotesOats 500gm Rolled or quick cook oats are OKEggs 2 dozen Free range preferablyLow Fat Milk 1 litre For tea and coffee onlyWholegrain Bread Store in freezer

Apples 5

Tinned Tuna 2 x 180gm tins You can also buy a few 95gm tins for backup

Fish 300gm Fresh filletsNatural Almonds 200gm

Skinless Chicken Breast 6 Approx 200 - 300gm each uncooked weight

Lean Steaks 5 Approx 250 300gm uncooked weight eachMixed lettuce 300 - 500gm For saladsTomatoes - fresh 500gm For saladsAvocados 3 4 For salads

Capsicum 2 3 For salads and stir fry

Broccoli and other fibrous vegetables

2kg For salads and stir fry

Olive oil extra virgin 500ml For salads and cookingMAXS SuperShred 3kg Box This will last for about 3 4 weeks

MAXS Nitetime 3kg Bucket This will last for about 6 8 weeks

MAXS Cre8 Carnage 750gm This will last for about 10 12 weeks

There you have it, a training and nutrition program to help trainers get in great shape over 12 weeks. Give it a try and good luck!

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Pure Whey Protein Isolate

Our most popular lean muscle gain formula! MAXS Bioengineered Whey Protein Isolate is pure, 100% WPI. It contains a blend of two forms of WPI which has been shown in studies to significantly increase muscle strength and accelerate muscle significantly increase muscle strength and accelerate muscle recovery. MAXS Bioengineered WPI is suitable for trainers at all levels who want a high quality protein to build lean muscle including competitive and recreational bodybuilders; strength athletes; football, rugby, soccer and basketball players; track and field athletes; etc. It is also ideal for experienced trainers who want to build and maintain muscle size and strength without adding fat.

For any questions you may have when it comes to training, nutrition , your supps or whatever else you'd like to know !

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So youre a serious trainer and want to get So youre a serious trainer and want to get scary big and massively strong. This new gen-eration weight and mass gain formula is designed to get you there. The secret is the advanced lipid system, a special combination of essential fatty acids that protect muscles from catabolic breakdown after intense workouts. Combined with fast acting WPI and carbohyCombined with fast acting WPI and carbohy-drate blend and you get a formula that gives unparalleled size, strength and weight gains. Mass Gainer Pro Xtreme is ideal for competition bodybuilders for off season mass building and other elite power and strength athletes (weight lifters, power lifters) where size, strength and power are a major focus. It is also ideal for athletes who require size, strength and power for their sports such as Rugby and AFL players.


* INCLUDES POSTAGE AND HANDLING AUSTRALIA WIDE * INCLUDES POSTAGE AND HANDLING AUSTRALIA WIDE * INCLUDES POSTAGE AND HANDLING AUSTRALIA WIDE

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DVD SERIES 6 BOX SET COMING SOON!$16.95*$16.95*$16.95*

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At just $16.95 each, including postage and handling, they are a must have for your bodybuilding DVD Library. Just complete the coupon below and mail to us:

Series 44 DVD Box Set12 x 30 minute shows



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VISA MASTERCARD VISA MASTERCARD VISA MASTERCARD

My Journey to 2x Ms Olympia

My Journey to 2x Ms Olympia

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Muscle Building Protein Pancakes

MAXSMAXS High Protein Pancakes make a delicious muscle building meal in just a few minutes. Simply add water or milk, shake and cook what could be easier! Each serve gives you over 40 grams of high quality muscle building protein and 40 grams of massmass building carbs. The perfect breakfast or mass building snack at any time day or night.

.................................................. ......................Tuna and brown rice saladBrown rice is far better than white rice as it is a lower GI food source with a higher fibre content. Avocado is a full flavour moist food which contains omega 3 and is high in monounsaturated fat (good for lowering choles-terol). Avocado adds a creaminess similar to mayonnaise. This recipe can be made in advance and is great for snacks and lunches on the go. Fresh green herbs are recommended as they add sensory values to this great salad, without adding calories, creating a great tast-ing and natural meal.

Ingredients Tuna canned drained 90g Spinach baby, washed 50g Tomato medium size, chopped Rice Brown, cooked 180g Pepper cracked black 2g Onion red, thinly sliced Onion red, thinly sliced 30g Herbs fresh leaf (basil, parsley, mint, chive) 5 g Avocado - optional Each 1/2 Lemon Juice/Squeeze (optional) 5 Mls

FISHBUILDSMUSCLE . . Xtreme Chef Peter Wright

Fish is one of the most versatile high protein food that fits into every healthy diet. Its firm enough to grill, can be steamed, served hot or cold, mashed into patties and is readily available fresh or tinned. AllAll fish are high in protein varying as high as 20% in tuna, 17% in salmon and 16% in most white fish, the most variance is in fats with tuna at 2.5%, salmon at 4.5% and fish like mackerel and sardines tipping from 10% to 11% fat. The benefits of eating fish as your source of protein is that it is a clean food with almost no connective tissue making it easy to prepare, cook, eat and digest. The fats in fish are unsaturated with high density lipoprotein (HDL), which provides a healthy flow on effect to the cir-culatory system, combined with omega-3 makes fish an all round super food.The main variety that body builders focus on is tuna, simply because of its convenience and avail-ability, small cans that can be stored and carried anywhere, always ready to eat and no real cooking involved.As a chef I find cooking with fish very simple and in a time poor society quick and easy. My recipes include cooking with tinned tuna, fresh salmon and snapper and provide simple methods for you to prepare great body building meals. It is essential to select ingredients with care as fresh fish deteriorates very quickly when stored incor-rectly. Try to buy your fresh fish from the same source, market or fish monger, your fish should always be stored on ice, firm to touch and have no unpleasant odour.Incorporate a variety of plant based ingredients into your recipes like aromatic soft green herbs, ginger, garlic, citrus fruits, tomatoes and avocados, provides food that look , taste and smell great and will make eating far more enjoyable.Supplement your fish meals with low Gi carbs like brown rice, wholemeal pasta, or sweet potato and always combine some fibrous green vegetables like broccoli, brocolini, spinach, asparagus, pak choy or bok choy, also easy to prepare and cook.When cooking meals in advance always chill your cooked food as quickly as possible, portion into sealable container and when transporting always store in an esky or portable chiller.

Cheers

Peter

Method Cook Brown Rice according to instructions on packet until tender, allow to drain, cool under cold running water and drain. Drain Tuna and add to rice, rough rule - 1 measure of tuna to 2 measures of rice

Wash vegetables and herbs, slice and dice mix with tuna rice (except avocado) Squeeze over lemon juice and add cracked peppe(except avocado) Squeeze over lemon juice and add cracked pepper, mix well Serve immediately or place in salad container, covered in fridge

To ServeDice or slice avocado and place on top

Snapper fillet en papillote

Ingredients Snapper fillet 180 g Oil vegetable/olive 2 ml Lemon juice 5 ml Wine - white 10 ml Pepper black cracked Pepper black cracked 2 g Herbs fresh green (chives, mint, coriander, dill, parsley) 5 g Onion red, finely sliced 40 g Ginger - Grated 5 g Soy - Kikkoman Each Splash Foil and baking paper

MethodEn Papillote literally means in a parcel and this method is a great way to quickly En Papillote literally means in a parcel and this method is a great way to quickly cook fish by using a little moisture and aromatic flavours to steam the fish. Sounds complicated but is a really easy way to create a great healthy meal. Great for a dinner party as the preparation can be done ahead of time and the cooking time is only 7 minutes. Place a sheet of foil on the bench large enough to wrap around the fish fillet.Place a sheet of baking paper slightly smaller that the foil on the foil sheetPlacePlace the sliced onion and herbs on the centre of the paper, now put the fillet of snapper on the onion and herbs, sprinkle with grated ginger, pepper and a splash of soy.Drizzle the lemon juice and white wine over the fish, now lift the edges of the foil up to the centre and fold down to resemble a parcel or envelope, crumple the edges to seal Place the envelope on a baking sheet and place in a hot oven 200C for 7 minutes, the mois-ture in the parcel will create steam and cook the fish so it is important that the parcel is sealed.

To Serve Serve immediately by opening the parcel and placing on serving plate, remove foil and paper tipping juice, herbs and onion over fish.For a dramatic presentation or to show off cut the parcel at the table in front of your guests.Serve with salads, corn on the cob, brown rice, avocado.

NoteFresh snapper should be firm to touch, place fish skin down to cook.ThisThis recipe can be used for any white boneless fillet of fish, like gummy shark, flathead, orange roughy, John Dory. Cooking fish this way uses steam and therefore reduces the use of fat. Can be cooked and chilled in the parcel and taken for a working lunch or a tasty snack. The juice in the parcel may turn to a gel when chilled this is normal and great to eat.

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Sharpen your skills in the kitchen...

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Victorinox Classic Hand Sharpener, Put the Edge Back to your Slicing

and Cutting, Summer Special ...

All our knives are Victorinox, excellent quality, makers of Swiss Army Knives.

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Grilled Tasmanian Salmon, with Corn and Rocket Salad

Ingredients Salmon fillet, skin off 200+ g Oil vegetable/olive 5 ml Pepper cracked black 2 g Salt sea, flakes (optional) 2 g Herbs fresh leaf ( parsley, mint, chive) 5 g Tomato cherry, halved Each 10 Corn cob (cut into 3 or 4 barrels) Each 1 Rocket lettuce 50 g Mustard Dijon (optional) 20 g Tabasco 2 ml

Method CutCut corn cob into barrels and place corn in a pot of boiling water, simmer until corn is tender, approx 15 minutes, remove from hot water and run under cold water until cool.Place cooked corn in a bowl and splash with tobasco sauce and rub in mustard, add rocket lettuce and cut tomato, sprinkle with fresh cut herbs.In a bowl add salmon fillet, oil , salt and pepper, PlacePlace a saut pan on the stove (Teflon coated) to heat up, BBQ or George Foreman grill is also suitable. When hot place salmon best side down into the pan or on the grill (pan should sizzle). Allow to cook for 2 or 3 minutes, when moisture rises to the surface turn the fillet and cook through.

To ServeTo serve place salad on plate and place salmon overTTo eat later allow salmon to cool in the fridge and then break into pieces, the fillet will flake easily to touch and place over saladA great meal to take to work or for a snack on the run keep refrigerated and covered until ready to consumeFresh green herbs are recommended as they add sensory values to this great salad, without adding calories, creating a great tasting and natural meal.

NoteFreshFresh salmon can be served cooked medium, its up to you how you like your fish cooked. Raw salmon flesh should be firm to touch and have no unpleasant odour.Salmon is low in saturated fat and is a good source of omega 3.For a quicker version substitute raw salmon with smoked salmon, the difference will be a higher salt content of the smoked salmon.Tomatoes can be any tomatoes of your choice, including yellow varieties or romas.

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1. BUY any Maxs Protein2. COLLECT coupons from inside3. SEND coupon to MAXS to join4. RECEIVE your MAXS info pack5. SAVE your coupons when you buy Maxs products6.6. CLAIM your rewards

In this edition of past Aussie Stars we feature one of the true legends of Australian Bodybuilding Graeme Lancefield. Graemes many achievements include the prestigious IFBB Mr. Universe and NABBA Masters Mr Universe Titles as well as multiple Mr Australia title winner and many national powerlifting championships. As the owner of the very successful Athletique Health Club in Melbourne, Graeme has devoted his last 12 years as the NABBA President. Join Graeme as he shares his inspiring journeJoin Graeme as he shares his inspiring journey.

80% PROTEIN 7.8%CARBS 3%FATS

Slow release Micellar Casein Medium absorbing Whey Protein Concentrate BCAAs and L-Glutamine for fast muscle recovery Enzymes to maximise digestion and absorbtion Taurine to stimulate protein uptake into muscle cells

Slow Release Protein for Lean Muscle Gain

If youre a hard gainer, building lean muscle can be really If youre a hard gainer, building lean muscle can be really tough. Your body needs proteins that will digest and absorb slow enough to give your muscles maximum time for recovering and growing. MAXS Muscle Growth GTE is formulated for slower release and is ideal for trainers with a fast metabolism. It will add lean ripped muscle to your frame to help you build a body you will be proud of. It is ideal for any trainer with a fast metabolism who wants It is ideal for any trainer with a fast metabolism who wants to pack on lean muscle without fat.

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wake upbIggER!

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Protein that works all night

Your body does most of its growing while you sleep. Make Your body does most of its growing while you sleep. Make sure you give it the building blocks it needs for maximum growth. Normal protein formulas digest too quickly to keep you growing all night. MAXS Nitetime Protein is a high protein, slow digesting formula that has been specifically developed for serious trainers to take before bed. It combines slow digesting Micellar Casein with medium digesting Whey Protein Concen-trate and Calcium Caseinate plus relaxing herbs to provide up trate and Calcium Caseinate plus relaxing herbs to provide up to 7 hours of nutrient release while you sleep peacefully for maximum recovery and muscle gains. Nitetime protein should be used with other MAXS formulas for optimum results.


Micellar Casein

Calcium Caseinate

Whey Protein Concentrate

Relaxing Herbs

You can see why Phil Heath is the current Mr. O.

Rab and Ronnie, Both looking massive !

Miss Natural O, Janet Kane loves Maxines Burn.

Nick presents INBA Overall Trophy to MAXS Mark Hogan

Tony Doherty Welcomes the Australian Muscle Boys, Kim & Carlos

2012 MAXCHALLENGE TOP 10 PRESENTED

MAXS Jeremy McLay at Filex MAXS Stand 2012.Beauty & The Beast

Al White added some serious size with Supersize

Big Al and his two admirers

Keith Ellis presents Guiliamme Gebert Prize

Andrew Clark takes home the Adelaide INBA Masters

Wedding Bells for Maxs Lochie Harkin

MAXS Champs Ellena & Fred show us what training & great nutrition can do

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