The Ultimate Male Strength and Muscle Building Guide

PROJECT BUFF
TRANSFORMATION PROGRAM
The Ultimate Male

Strength + Muscle Guide
By: OMAR ISUF
www.projectbuff.com
Table of Contents
PB
Overview
PB
How to Use This Program
PB
Who This Program is For
48
PB
The Seven Stages
9 11
PB
Finding the Right Weight
12
PB
Test Day
12
PB
Your Week 1
15
PB
How Strong are You?
16
PB
Principles of Size
17
PB
Buff Rules
18 20
PB
Exercise Program Outline
21 23
PB
Exercise Form
24 25
PB
The Science Behind Project Buff
26 27
PB
More Important Exercise Rules
28
PB
What Supplements do I Recommend?
29
PB
Peri-Training
30 34
PB
Buff Nutrition
35 42
PB
Meal Plans
43 63
PB
Recipe Index (Bonus!)
64 66
PB
Nutrition Rules
67 68
PB
FAQ
69
PB
Training Schedule Evaluation Sheets
71 117
PB
Secrets of Gaining Size: Customization
118 119
PB
Exercise Index
120 125
PB
Evaluation Sheet
126
PB
Chef Buff Codex
127 128
Page 2
Badass and Beyond Overview

You have before you the FREE version of the most complete, effective and
simple male size/strength program ever designed. I can say such a bold
statement after meticulously tweaking and experimenting with it on hundreds of
client successes over the years and am confident of the proven results.
The FREE version is a sampler of the FULL program. It includes 4 weeks of the 24
weeks of work outs (with HD video!), a 3 day sample diet for normal body types,
and about 40% of the written content of the FULL version.
To recap what the FULL version has:
24 Weeks of Intense Muscle Building Routines designed to get you
MORE results in LESS time.
All 25 training sessions filmed in High Quality HD to view on your
computer, TV and/or iPod!
DIGITAL DOWNLOAD and ready to rock on your iPod.
Meal Plans for Ectomorphs, Endomorphs and Mesomorphs
24 Week Calorie Calculator to customize your macronutrients for you.
DIGITAL LIBRARY of exercise form and specific techniques to get MORE
out of every exercise!
Training schedule and training sheets for all 24 weeks for every single
training session so you can track your progress.
Badass and Beyond Master Food List, if you want to make your own
meals and want to know what is allowed and what is not.
Unlimited Support from myself! Ask any question by going here.
GET THE FULL PROGRAM HERE
Page 3
HOW to use this program

As soon as you are ready, immediately begin the training and the diet. The diet
conveniently has three levels: Skinny Fat, Skinny Jimmy, and Super Skinny. You
get to customize it according to your preferences! You should measure yourself
using the progress evaluation sheet attached to record results.
WHO this program is for

This program is designed for someone who is TIRED of not seeing results in the
gym. He wants to get BIGGER and LEANER but doesnt know where to start. This
program is for the beginner and intermediate lifter, looking to break out of their
rut. Its for the man who wants to make the MOST progress in the least amount of
time. In short, its for the person who wants to kick ass and take names. Its the
program I wish I had when I first started exercising.
I wasted a lot of time doing barbell curls in the squat rack. This program is the
product of years of experience (both personal and professional), cutting edge
science (both theoretical and practical) and thousands of hours of infield
experience. I can confidently say that this is the best SIZE program I have ever
come across for a beginner.
In short, this program is for everyone (except womenI dont want them to have
big muscles... call me crazy).
Page 4
Who is a BEGINNER?
A beginner is anyone who:
has not trained over two years
cannot bench 225, squat and deadlift 315 for a single rep
does not have 16 inch arms (flexed)
If any of the three above fit you, you are a beginner. Truth be told, anyone can
benefit from this program but it is designed to help get you from looking like
everyone else to looking awesome.
This is a time lapse of one year of a Badass fan following Project Buff
principles. (Great job, Kike Moreno!)
My Progress
Page 5
Measurement Time
Make sure to fill out your progress evaluation sheet with these measurements.
Do the same for the training sessions with the training sheets provided. Record
your weights. Your GOAL is to INCREASE the weight ALWAYS.
When measuring yourself weekly make sure to do:
1. Scale weight first thing in the morning once per week.
2. Bodyfat % (if you have one) once per week.
3. Tape measurements of body:
a.
b.
c.
d.
Shoulders (youll need help with this one)

Chest (across the nipple line)
Waist (the smallest part of your waist)
Love Handles (the widest part of your waist a.k.a. love handles
area)
e. Biceps (flex your arm in a bicep hold and measure at the peak)
f. Butt (at the widest part)
g. Upper Thigh (right under where your butt ends)
As a benefit, you will now know your measurements to get a pimp shirt made!
THIS WILL KEEP YOU ON TRACK.

Page 6
WHAT can you EXPECT from this program

If you are eating cheeseburgers, pizza and Kit Kats this program wont do shit
for you. Hold the cheez whiz, skippy. Its time to get SERIOUS. And were serious
about size. Every road has a starting point, get ready to embark on your own
cosmic odyssey. Get ready to kick ass and take names!
You can expect, over the next 24 weeks, to get the MOST results youve
experienced yet. If you follow this program you will add inches to your arms,
pounds to frame and plates to your lifts. Everyone is unique so to quantify
numbers would be misleading but Id expect you in one cycle to gai n about 8-10
pounds of solid weight (that would be about 6 pounds of muscle and 4 pounds of
glycogen).
Remember this is actually muscle and not BLUBBER. When you consider that
between my two photos (see page 5), the weight difference is 15 pounds (8
months of work), you can see what adding TRUE, QUALITY muscle looks like. Ive
had guys pack on over 20 pounds of lean muscle in six months and move their
deadlifts up from 155 to over 405.
Everyone is unique. THE POINT IS TO GET WHAT YOU PUT INTO IT!
OK, I want to go FAST... How do I do that?

With this program, we do NOT work out. We TRAIN. Housewives work out at the
gym. We train with purpose.
HERE is what you will NEED to complete this program:
fine).
1. A gym membership (dont be cheap its worth it, or if you have your own
home gym with barbells, dumbbells, a bench and power rack, youll be
2. Be over the age of 16 (sorry guys, legal reasons!)
3. The DESIRE and WILL to transform your body.
4. Follow the Program!
Leave the rest up to me!

Page 7
What BODY TYPE are you?

Training according to your body type is absolutely critical. If you get fat eating a
lot of carbs, you shouldnt be eating a lot of carbs. For the record, there are NO
ONE SIZE FITS ALL distinctions of body types. This is the principle of the
Nutrition Program. Someone could easily build muscle in certain areas but
struggle in others. Others could add body fat with the wrong types of foods but if
they ate clean they would stay lean, even if they eat 5000 calories! You must
listen to your body.
Ive broken down the average male into three different body types:
1. Skinny Fat
2. Normal
3. Skinny Jimmy
Basically what type you classify yourself will influence what your nutrition
program looks like.
If you are UNSURE of what type you are, start with the lowest calorie/carb plan
and slowly increase calories to add size.
Note: the photos used for each body type stage are merely illustration. (For the
record Id classify myself under the NORMAL STAGE 3 category.)
Here is a photo prior to ever REALLY training. Dont laugh... this was actually
after 3 months of barbell curls!
Page 8
THE SEVEN STAGES
Here are multiple photos of bodies under each type to give you an idea of WHAT
TYPE of body you are. Its our starting point!
Skinny Fat
Skinny Fat means you dont weight much but you still have extra fat. Its caused
by not eating enough and working out. Basically youve lost all your muscle so
your fat looks even MORE than it actually is. For those that ever were overweight
in their life, this is where you would be.
CURE: Properly timed carbs and a high protein diet with frequent eating periods
+ heavy lifting.
STAGE 1: Slightly overweight/ very skinny fat the above guy is a perfect
example of skinny fat: thin arms, saggy moobs (man boobs) and a tummy.
STAGE 2: Moderate skinny fat the above guy at first might just look skinny,
but he has about ten pounds of extra fat and saggy moobs (a sure sign that the
muscle hormone testosterone is low). This separates him from normal.
Page 9
Normal
Normal is a broad term. It means you have neither a lightning fast metabolism
(can you eat two pizzas without gaining weight?) and dont suffer from moobs.
The vast majority of people are under the three different normal categories.
CURE: Real carb cycling, a higher volume of exercise and avoiding spiking cortisol
(less stress, less alcohol, etc.)
STAGE 3: Puffy Normal the above guy is borderline normal. He might have a
couple pounds extra fat, but he has no moobs and his ribcage is showing. He
needs to lift heavy! This is basically where I was...
STAGE 4: Normal the above guy has more muscle than the guy above and
about the same level of fat.
STAGE 5: BORDERLINE Skinny Jimmy hes leaner than the above photo
with the same amount of muscle. Hes almost a Skinny Jimmy!
Page 10
Skinny Jimmy
Skinny Jimmys are guys that have been lean all their life, can get away with
eating bad food and not get fat, and have big potential to grow.
STAGE 6: Skinny Jimmy If you dont really exercise but have faint abs and
can get away with eating a fair amount of junk food, you have a fast metabolism
and will gain size easily.
STAGE 7: Ripped The above guy is born with great genetics. He might not
have a lot of muscle, but hes lean. He can get away with eating quite a bit and
gain a lot of size. Very good body type (dont worry only about 2% of guys are
like this).

Page 11
Finding the Right Weight

Now that you have this super awesome program, how much weight should you
EXACTLY lift to gain size? Well thats the million dollar question, skippy!
The best answer: use the maximum weight that you can SAFELY control and
dominate the lift. If you struggle, the weight is not for you!
Before you ever begin this program, Id like you to find out how strong you are.
We are going to retest these levels at the end of the program to prove the
tremendous gains you will have received!
Test Day
You will need to set aside ONE DAY BEFORE actually beginning the program to
find out what weights you should lift. The program makes sense to begin on a
Monday, so the test day should either be on a Thursday, Friday or Saturday.
You will be testing 4 things:
1.
2.
3.
4.
Deadlift
Squat
Benchpress
Pull-up
Note: if you have NEVER worked out before in your life, please use a very light
weight for testing purposes. Do not exert yourself. It is HIGHLY recommended
(mandatory) that you have someone come with you so they can be there to
make sure your form is fine.
What you will be doing: trying to lift the heaviest weight that you can
DOMINATE for 6 reps on the Squat, Deadlift and Benchpress.
To do this: start with just the Olympic bar (its the standard bar in all
gyms). It weighs 45 pounds. Lift this for 6 reps. If this very easy, keep
adding ten pounds per side until it starts to get somewhat chal lenging. Then
start adding only 5 or 2.5 pounds per side until you reach your max weight
(the weight you can only get 6 perfect reps at. No more, no less).
Next page gives you an example!
Page 12
Exercise Example Bench Press
Bar
Bar
Bar
Bar
Bar
(45 pounds)
with 10 pounds per side (65 pounds): you find this easy
with 20 pounds per side (85 pounds): 6 reps pretty challenging
with 25 pounds per side (95 pounds): 6 reps challenging
with 27.5 pounds per side (100 pounds): you only do 4 reps
This means: YOUR MAX TRAINING WEIGHT for the Bench Press is 95 pounds (as
you failed at 100 pounds).
Do this with all three movements in this order and then do the Pull Up.
1.
2.
3.
4.
Deadlift
Squat
Bench Press
Pull Up*
*For the Pull Up, just try to get as many clean reps in ONE GO.
Project Buff Exercise Form

Please refer to the videos for exercise form. To get more in-depth about
particular exercises that are important, I made videos for them check it out!
How to SQUAT Right
How to BACK SQUAT Right
How to DEADLIFT Right
How to do Proper PULL-UPS
How to perform the BENCH PRESS

Page 13
TEST DAY RESULTS PAGE

PRINT OUT THIS PAGE AND RECORD YOUR RESULTS BELOW!
TEST EXERCISE
TEST DEADLIFT SIX REP MAX
TEST SQUAT SIX REP MAX
TEST BENCHPRESS SIX REP MAX
TEST PULL-UP REP MAX
Page 14
WEIGHT/AMOUNT
Your Week 1 Starting Weights

for the Big Lifts!
Now that you had your first taste of the gym, the weights you will use in Week 1
of the program will be LESS then your MAX weight. Please see the chart below:
EXERCISE
DECREASE IN WEIGHT
Squats
-30 pounds from 6 Rep Max
Deadlift
Bench Press
Example
EXERCISE
TEST RESULTS
WEEK 1
Squat
145
115
Deadlift
175
145
85
65
Bench Press
Pull-Up
These are the weights you will be using on Week 1! After Week 1,
once you feel comfortable and when the weights become easy,
immediately increase the weight!

Page 15
How Strong are You?

Figuring Out Your 1 Rep Max.
REPS
SQUAT AND
DEADLIFT
BENCH
PRESS
1.15
1.30
5-6
1.12
1.24
1.08
1.16
1.05
1.10
The above chart allows you to calculate your estimated 1 Rep Max on all
major lifts!
EXAMPLE: For the squat, I can get 6 reps for 100 pounds. You would take your
100 pounds and multiply it by the number next to the amount of reps you did, in
this case, 1.12. So 1.12 x 100 pounds= 112 pounds (sorry there is math involved
but its basic!). For the benchpress, using the same calculation, if you got 6 reps
for 100 pounds, you would multiply it by 1.24 (see above chart) to get a 1 Rep
Max of 124 pounds.
Add your three numbers together to form your 1 Rep TOTAL. In other words,
if your squat was 200 pounds, deadlift was 250 and benchpress was 100 pound,
your total would be 550 pounds.
At this end of the program Id like a total of at least 800, with 1000 being
absolutely fantastic! We want to compare this number.
WRITE DOWN your starting number.
Page 16
Principles of Size
Here are undeniable truths about trying to get muscular.

1) Muscles grow when they are being stimulated in new, more
challenging ways.
I am not talking P90X BS, I mean that in order to continue to see growth, you
have to get better. This means more weight, more reps, more sets, less rest. Not
all at once, but each in their own time. Strength is the easiest indicator of gaining
size; its tangible, useful and satisfying. Pursue strength.
2) The stronger you are, the easier it is to gain size.
Think about our first statement... you have to stimulate a muscle for it to grow. If
you had to lift a feather, do you think it would cause you to grow any size? Hell
no. Now, what if you had to lift a car? Lifting a car is freaking heavy, and
challenging. If you could do it, you best be sure you would gain size. Think about
it another way, if you could benchpress 225 pounds for 10 reps vs being able to
benchpress 100 pounds for 10 reps, what do you think will add more size? Yep,
225 pounds (if you answered otherwise, please stop reading this, this training
thing is not for you).
3) Stick to what works, dedicate yourself wholly to a program.
Quite honestly there are a lot of programs that work. But they work because the
entire FRAMEWORK is set up in the program. This program is the EASIEST way
to gain size for a BEGINNER, that is what it is designed for. Nothing more,
nothing less. Follow it exactly and you will get results.
4) Fuel your body for growth.
Depending upon your body type (skinny fat, normal, or skinny jimmy), you need
to eat appropriately (timing, amount and frequency) to get enough nutrition. Do
not skimp on your food. Ramen noodles are not your freaking friend. Eat enough
protein and calories CONSISTENTLY. Rule of thumb: Marry a girl whose father
is a farmer and youre all set.
5) Track Progress.
Muscle takes time to grow. In fact, what you do today will NOT reflect on your
body for at least 4 weeks. And youll only start to notice big differences about 4
months into this program. Be PATIENT and remember to measure yourself to
objectively assess how well you are doing.
Page 17
Buff Rules
These rules are 100% true about training and will help explain a lot of the core
concepts of the program!
1) Train for performance and aesthetics will follow
Weight training is a sport. You are an athlete. Focus on trying to become better
and I guarantee your body will start looking better. Dont hop on the scale every
morning hoping for a change. Instead go into the gym with focus and watch as
you explode.
2) A beginner and an advanced lifter should not train the same
Bodybuilders and advanced lifters have been training for years. 95% of bigger
guys built their awesome bodies off of a solid foundation of full body training and
heavy compound movements. This includes Arnold Schwarzenegger, Ronnie
Coleman and even Dwayne The Rock Johnson (too bad it cant help his acting,
YOU SMELL WHAT I AM COOKING?).
3) You CAN Gain Muscle and Lose Fat As a Beginner
Being a beginner is an awesome time, because you have not awakened your
body, nor its potential. This means your metabolism is slower than it should be
and when you first start working out, you can lose fat and gain muscle (you wont
lose A LOT of fat, but its a great side benefit). Being a beginner is one of the
best, most anabolic times ever!
4) Training to Failure and Strength Do NOT Go Hand in Hand
You ever see the guy that consistently beats himself into the ground when he
trains? And yet year after year he looks the same? I have and its bad. Strength
is an art form. It requires giving the RIGHT amount of effort for every training
session. You want to dominate every set as if you are being filmed. Your form
must be perfect.
5) Strength builds size
Case in point: A lot of powerlifters become bodybuilders. Not a lot of bodybuilders
become powerlifters or can become powerlifters. Its the foundation.
6) The Reason You Cant Gain Size Fast Now is Because of Strength
Limitations
If you can only benchpress 100 pounds, how are you going to grow? 100 pounds
even performed for 30 reps will not stimulate growth. Your body needs to be
challenged. There is a minimum requirement of strength to gain a decent level of
size. Strength can be measured in numbers, and once you can benchpress 225
pounds, its more than enough of a stimulus to add size. It will become easier to
add even more size in the future!
Page 18
7) Eat For Fuel Not For Comfort

Your body is a machine and you are the Captain. What you eat will directly affect
how you look. The cleaner you eat, the leaner and bigger you will be. Always
remember this - even the ectomorphs that need a lot of calories. Natural peanut
butter over chocolate bars any day of the week.
8) It Takes TIME
Whatever you do NOW will take 4 weeks to show up. Give it time, hold tight and
keep it right!
9) Develop a High Capacity For Training
Anything that drains your CNS (central nervous system) will limit how many
times you can train. Things like consistently going to failure, lifting too heavy of a
weight for your body and working out too long in a single session are a couple
things that are very neurally draining.
To prevent this, always give the right effort when training. After finishing a
session, you should be happy, have some fuel in the tank and potentially more
energy than before you started (you are awake). Training AT your current work
capacity will develop a HIGHER work capacity. Training ABOVE your work
capacity will drain and defeat you.
10) ALWAYS Think About the Muscles you are Training, Squeeze Where
Possible
Learning to activate your muscles is one of the best things a beginner can
learn. This means learning to flex your muscles and doing so while training. If
you are doing bicep curls and dont feel it in your bicep, you are not flexing it
hard enough and thinking about it. Granted, as a beginner its VERY HARD to
activate your muscles initially but by keeping them tight and contracting them, it
becomes far easier!

Page 19
Rules for Maximum Strength

We talk A LOT about gaining strength in this program. So I guess we should dive
into how exactly to get stronger, right?
1) Be As Explosive As Possible: How to Lift Weights The Proper Way
2) Grip the Bar As Hard As Possible: How to Get Stronger: Five Quick Tips
RememberYou can lift more than you think!
Trust me, right now there are women that can lift double the weight you (and I)
can on the deadlift (not that there is anything wrong with that). Point is,
whatever you think your max strength is, is actually something subjective and
ever changing. Your mood, intensity and focus influence how much you can lift.
NEVER OVERLIFT and INJURE yourself but train like the champ that you are!
***
Buff Commandments
If you need short rules to repeat to yourself, here they are!
THOU SHALT LIFT HEAVY
Lift a weight that you can handle and that is challenging. But be able to lift it
properly.
THOU SHALT NOT GET PUFFY
Dont turn into a fatass trying to gain size. Eat for performance, not for your
stomach.
THOU SHALT NOT WORSHIP FALSE IDOLS
Follow this program exactly as written and in its entirety.
BUT BRO I DONT HAVE ABS... SHOULD I DO THIS?
Bro, calm down! Look at my photos. Upon first exercising, I was skinny with no
abs. With proper training, I developed abs. Do this program.
Page 20
Project Buff exercise program outline

When it comes to the exercise portion of this program, there are several key
rules that you have to follow. Please take the time to review this!
How Heavy Should You Lift?

LIFT HEAVY!
Only select a weight that you can DOMINATE. This means to have complete
control over the weight and its speed.
Select a weight that is hard, yet challenging. Always attempt to be lifting
more weight every work out this is KEY!
The key point is to not use the same weight for all sets. If you want a video
on how to use an appropriate weight, click HERE!
Page 21
Muscle Building Secret: WAVE LOADING

The key point is to not use the same weight for all sets.
Lets say youve figured a good weight for you is 185 pounds and that you
wanted to lift it 5 times dont just do 185 each time. This will easily cause you
to plateau and stagnate!
There are two steps to increase your strength with this weight.
The first is to ramp up the weight and warm up for more volume. This means
that before you start sets at 185, you are going to warm up with several lighter
sets with the same reps.
From your training weight of 185, select a weight that is at least 50 pounds
less. So:
First warm up with 135 and do 5 reps.
Then add 20 pounds each set until you get to your training weight
So set 2 would be 155 pounds for 5 reps
Set 3 would be 175 pounds for 5 reps
After this set, you are ready to begin your TRUE sets. By ramping up before it
primes the nervous system and gets in extra volume without stressing your
body because you are using a lighter weight.
It also will make you more efficient at this exercise because you are doing it
more frequently. At first you might be tired by the extra sets, but your body
will quickly adapt. Rest little, lift the weight fast and pick an appropriate weight.
Page 22
After you got to your training weight. Its time to wave the weight you use.
Instead of just doing 185 for four sets, here is what you are going to do:
Set
Set
Set
Set
1
2
3
4
185
175
180
185
for
for
for
for
5
5
5
5
Reps
Reps (-10 pounds)
Reps (+5 pounds)
Reps (+5 pounds)
This is the basic concept of wave loading for leg exercises it would be (Max
Weight -40, +20, +20)
Wave loading is smart because force equals mass multiplied by acceleration.
The heavier the weight, the less you can accelerate, the lighter the weight the
faster you can lift it. This will allow you to recruit all muscle fibres. Translation,
this is smart and will work and you should do it.
Now this only applies to compound movements, not isolation exercises and if
you are doing a leg exercise, it is 40 pound increments, not 20 pounds. Every 3
weeks, you can increase your training weight by 5 or 10 pounds, so instead of
185, you would do 190 using the same principles.
Compound movements work more than one muscle group, like the bench press
or squat (squat works your quads, hamstrings, glues, core and lower back.)
Isolation movements work one muscle group, like the bicep curl (works just
your biceps).
Page 23
Project Buff Exercise Form

Please refer to the videos for exercise form. To get more in-depth about particular
exercises that are important, I made videos for them. Check it out!
Here are the top ten most important exercises to master!
1. How to Squat Right
2. How to Deadlift Right
3. How to Do Proper Pull-Ups
4. How to Do Proper Push-Ups
5. How to Perform the Bench Press
6. How to Perform the Bent-Over Row
7. How to Do the Military Press
8. How to Front Squat
9. How to Back Squat
10. How to Do Lunges
Really, to keep up to date about everything, you should subscribe to my youtube
channel as Im uploading MORE videos everyday that would be relevant for YOU.
See the channel here!

Page 24
How to follow the training sessions
If this is your first time following a training session on paper it might seem a little
confusing. Lets break down the training to make it easier to
understand. The videos will also be helpful to watch the form and flow
of the routine.
Legend!
Letters
The letter next to the exercise indicates the order that is to be

followed. You do all of exercise A before you do exercise B, etc. IF
there are multiple exercises with the same letter (like A1, A2), this is
a super SET, you would perform A1, rest (if it SAYS to rest) and then
go to A2, then you would rest and go back to A1, thats ONE set!
Reps
The number of times you perform an exercise
Sets
The number of times you perform a group of reps. So if it says 3 sets

of 12 reps. You would do 12 reps, rest do 12 reps, rest, do 12 reps
and move on!
Rest
How long you rest between sets.
Tempo
Your tempo for all reps will be FAST, try to be as EXPLOSIVE as
possible!
You are supposed to warm up before exercising, then proceed to training and if it
indicates cardio, do cardio afterwards - simple!
Page 25
Project Buff: The science behind it

You can 100% skip this portion of the guide if you dont care about WHY this
program is awesome. However if you need to understand a program to BELIEVE
in it, here ya go chief!
This revolutionary system is designed to maximize building muscle while getting
stronger and potentially leaner. The twenty-four weeks are divided into 3
sections, Foundation, Strength and Build. With the twenty-four weeks, typical
results for the program are anywhere between 6-12 pounds of muscle.
Phase I - Foundation
We keep the volume lower when we are first starting out to make sure you give
maximum effort in each work out. We focus more on full body days and
compound movements as they stimulate the largest amount of muscles and lead
directly to the most amount of growth!
We keep the volume low and the intensity high, this is where we start. Focus on
good form always!
Weeks 1-4 Anatomical Adaptation
We start with three full body days, each with a different emphasis. This is where it
all starts. Its my favourite way to do a full body split, it allows each muscle group
to be stimulated and get used to lifting heavy. Reps are kept in the hypertrophystrength zone.
Weeks 5-8 Foundation
We switch now to a push, pull, leg split. So each major muscle group (pressing,
pulling and legs) get their own day. Expect more site-specific fatigue (you will
probably will be more sore). The days are organized so nothing conflicts with one
another. An optional work out is added for those ready to go!
Phase II - Strength
Now that your muscles have been properly activated and taught how to fire, we
can focus on slightly lower reps and more volume. We now add a fourth official
day and to avoid too much volume, we split from full body days!
Weeks 9-12 Push/Pull Heavy + Moderate
We have four different training sessions. Two heavy sessions, emphasizing either
the front (push) or back (pull) of the body. We then follow up with an additional
moderate day that has a higher rep range to get more hypertrophy and stimulate
muscle growth. Both work in conjunction with one another to equal a stronger,
bigger you.
Page 26
Weeks 13-16 Upper/Lower

Now we are doing either upper body movements or leg movements. Same
concept as the previous four weeks but with a different split. Your goal is to
become efficient at handling a high volume of work in ONE area (like the legs or
upper body). A good combo of lower reps and higher reps work to get that body
working. By now you should be up several pounds!
Phase III - Build

Weeks 17-20 Four Day Size (one each major muscle group)
This is one of my favourite splits. Each day is dedicated to ONE MAJOR
movement. The goal is to accumulate site specific fatigue and become efficient at
each major lift. As the weeks go on, the reps get lower, allowing you to lift more
weight. Expect to break through plateaus and build a more solid, dense, thicker
you.
Weeks 21-24 Full Body with Specialization
Oh boy, this is a lot of volume. Im talking five work outs that are basically full
body with different emphasis and isolation exercises. As you can tell, we keep the
movements big, the volume high and training hardthis is meant for four weeks
and nothing more. Your body will be shocked, you will be rocked, and your body
will be adding some serious size!
This is the program, this is the outline, the results are there for you to take, what
are you waiting for? YOU GOT THIS!!
***
EXERCISE RULES REGARDING PROGRESS

You are making progress, if you are:
1. Getting stronger (you lift more weight)
2. Your measurements are getting bigger (except your waist, it should be
going down)
3. You are noticing a positive change in your body.
THATS IT!

Page 27
Project Buff Exercise Rules

Here are the steps for following the exercise program portion of the Project Buff
routine. Obey these rules at all time!
1. DO NOT DO THIS PROGRAM IF YOU ARE INJURED OR NOT MEDICALLY
APPROVED TO WORK OUT (or below the age of 16).
2. ALWAYS use a weight that you can handle, always underestimate the amount
of weight to lift. Get someone to spot you if you feel unsafe.
3. ALWAYS explode on the way up and control the weight on the way down.
4. STOP performing an exercise if:
a) The speed of the movement slows down (you cant lift it fast and are
struggling)
b) Technique breaks down (you are using momentum and look like an idiot)
c) Shortened range of motion (you are doing half reps instead of full reps)
d) It hurts...AT ALL (see this video for more info).
5. ALWAYS warm-up before working out and stretch (and foam roll if you have
one) after. Listen to me on this: you DO NOT want to be injured working out.
This will make your training MUCH more effective.
6. SUBSTITUTE exercises that you cant do or do not feel safe doing. Here is a
short non-comprehensive list.
Chin-ups = Lat Pulldowns
Dips = Machine Assisted Dips or Bench Dips
Squats = Box Squats or DUMBBELL Squats (or if really struggling, Leg Press)
Benchpress = Flat Dumbbell Press
Deadlift = Leg Press (feet wide)
7. Follow the exact training program, completing EVERYTHING, and only doing
each program for the specific amount of time and in the exact order!
8. OBEY THESE RULES AT ALL TIMES- NO EXCEPTIONS!
If you have any questions you can ask them by going here.
Page 28
What Supplements Do I Recommend?

I get asked ALL the time... What protein should I buy? What fish oil should I
buy?
Heres the SHORT answer (Note: I am NOT ENDORSED by ANY COMPANY, so
my thoughts are my own.)
Protein Powder
The highest quality protein with zero added bullshit I recommend is: True
Protein
Use the discount code OUF142 to get 5-10% off.
I have a friend who owns a supplement shop, I have tried over 100 protein
powders and I like True Protein the most. Why? Because they have the
HIGHEST quality ingredients. They are a WHOLESALER (meaning you pay for the
product NOT a cheesy label or hype).
Which protein should I buy?
As you can tell, there are A LOT OF different choices. Here are your best options:
For BULK High Quality Protein Buy THIS ONE (This is the one I usually
recommend, its about a six month supply and budget friendly)
For GENERAL Protein, buy THIS ONE
For SLOW DIGESTING Protein, buy THIS ONE
For WORK OUT Fast Absorbing Protein, buy THIS ONE
If you want a NAME BRAND because True Protein is not available to be shipped in
your area, Id go with BIOTESTS GROW!.
Fish Oil
I recommend a high quality fish oil in either LIQUID or CAPSULE form. Take 1
teaspoon of liquid or 3-6 capsules per day (in general).
For LIQUID Go with Carlson's Liquid Fish Oil
For COST-EFFICIENT Capsules Go with True Protein's Fish Oil
For HIGH QUALITY CAPSULE Go with Biotest's Flame Out
*Remember to use the DISCOUNT CODE OUF142 to save 5-10% on all

orders at check out (thanks to the fans for getting this code for everyone)!
Page 29
Here is the LONG answer:

Why Most Protein Sucks: SOURCE
The supplement industry is not regulated by the FDA which means just about
anyone can start their own protein powder company and sell it to you. I could
make up my own protein powder, called Buff N' Stuff and sell it to you at $20 at
your local supplement store.
The problem with the lack of regulation is a lot of protein powders contain toxic
ingredients. In fact, the MOST popular protein powders have some of the highest
levels of chemicals like lead, mercury and arsenic, all of which are terrible for you.
Supplement companies DON'T want you to know about this and it is a little known
fact. Look at the list. Amongst them are muscle milk, EAS and Optimum.
Today I'm going to tell you what to watch out for when selecting your protein
powder, so you can get the most bang for your buck.
Before selecting a protein powder, you have to determine why do you want to use
it. Do you use it to get in extra protein? Do you use it as a meal replacement, or
do you use it around your training sessions?
Most people should use protein powder around their training to shuttle protein
into their bodies quickly to help repair the muscles. In this case a whey protein
powder is the best idea. Whey protein contains particular amino acids that are
important for helping to regulate your nitrogen balance.
Now this is where the confusion comes in. There are three different types of whey
and every single supplement company wants to convince you they have the best
source.
Whey concentrate
Whey Isolate
Whey Hydrolyzed
The main difference between the three are how fast they are absorbed in the
body and utilized. Hydrolyzed whey is the most expensive and is the fastest
absorbed, while isolate is second and concentrate is 3rd.
I'd like to point however that the effects between the three are relatively minor
and especially when you consider hydrolyzed whey is four times as expensive as
concentrate, most people are better off with a quality concentrate.
And furthermore, although I recommend that protein powder be used in my
programs, for a young trainee or beginner, protein powder isn't some wonder
supplement thats going to pack 30 pounds of muscle on you, its just a useful
tool.
Page 30
Peri-Training Nutrition:
Its Freakin Confusing...
Listen, the most important time to get quality nutrients is AROUND your training.
This is to help both your performance IN the session AND to help your muscles
recover faster.
The TRUTH NOW. For anyone below 18 and who cannot meet my basic size
requirements, avoid supplementation. You should follow either OPTION 1 or
OPTION 2. With those with a little bit more experience you can try the official
advanced supplementation program. The reason I always say this is that the body
is so anabolic (pro-muscle building) on its OWN, that to use more advanced
supplementation early would be a waste of money and effort.
Basically to summarize what we are doing peri-training (that means around the
training session), is we are trying to shuttle as many nutrients as possible to:
1) Increase Training Energy and Performance
2) Help Muscles Recover As Fast As Possible
3) Turn the Anabolic Switch in Your Body to Build MORE Muscle.
To do this we use a fast acting carb that helps shuttle the protein into the muscle.
Protein alone is great but a good carb source makes the transfer a lot faster.
Now there are two popular choices for fast acting readily absorbed carbs:
1. Amylocel (Waxy Maize Starch)
2. Dextrose + Maltodextrin
Dextrose + Maltrodextrin has been the standard for about 8 years now. It can
work but I find in over 50% of people they develop abdominal cramping and its
not absorbed efficiently. Waxy Maize Starch is the newer kid on the block but
empirical evidence, personal supplementation and rigorous testing with clients
has proven to me that it is absorbed faster and leads to more muscle growth.
BUT... Are these fancy carbs even necessary? The truth is, Ive had great success
with clients and myself without having to use powdered carbohydrate sources.
They are useful and convenient but you will not die if you do not use any of the
above solutions!
BROKE ASS SOLUTION
IN FACT if you are 16 and dont know if your parents would approve of you
ordering $300 worth of protein powderI have your dirty solution: Chocolate Milk.
I shit you not, it has carbs and protein in a 2:1 ratio which is ideal for recovery. It
tastes great and will help you add size. Drink 500ML post -training.
Page 31
The Official Peri-Training Protocol:
Most important time to get the right nutrients

Around your training is the MOST IMPORTANT time to be consuming the proper
foods. You can modify everything else but this is set in stone. We have to shuttle
the nutrients BOTH pre and post-training.
Now Im going to say some things that are CONTRADICTORY from what you have
heard. In fact some of it will go against what I have said in previous programs.
This is because for this program there are specific guidelines to follow.
We will be ingesting our major nutrients PRIOR to exercise to help increase our
work capacity, fuel our training and ensure that our muscles are getting nutrients
in our bodies while we train!
Some nutrition is also consumed post-training (the fast absorbing kind) to
prevent your muscles from going catabolic and wasting away!
OPTION ONE: THE NATURAL APPROACH

If you cannot get protein powder (which I highly recommend) and want to use
whole foods, this is your protocol (note for EXTREME Skinny Jimmys, double the
dose!)!
Pre-Training (30 Min. Before)
1 Banana
6 Egg Whites
Post-Training (Immediately After)
500ML Chocolate Milk
OPTION TWO: THE PROTEIN NATURAL APPROACH

For those that do not want to buy a powdered carb source (like dextrose,
maltodextrin or waxy maize). Note for EXTREME Skinny Jimmys, double the dose
of fruit for each serving!
Pre-Training (30 Min. Before)
1 Banana
2 Scoops Whey
Post Training (Immediately After)
1 Banana
1.5 Scoops Whey
Page 32
THE MOST ANABOLIC APPROACH (ADVANCED

SUPPLEMENTATION)
This is the recommendation that I would give for those desiring maximum results.
For the record it is NOT necessary (in fact if you are below 20, use the protein
natural approach), but for those who have used supplements before and want to
know what works besthere it is.
Pre-Training (30 min. Before and sip into training)
2 scoops of the Buff MIX
2 grams of beta alanine
5 grams creatine
Post-Training (Immediately after)
2 scoops of Whey Protein Powder
Page 33
The Custom BUFF MIX
Once again to save money (like serious money), you can MAKE YOUR OWN pre training mix, I call it my BUFF MIX.
1. Go to http://www.trueprotein.com/custom_product.aspx
2. Enter the formula:
Amylocel (Waxy Maize Starch) 75%

L-Leucine by the Pound 15%
Citrulline Malate by the Pound 10%
Make sure to select either Citrus Lime-Ade or Forbidden Fruit Punch as the
flavour, otherwise you probably will not like the taste!
3. Enter the code OUF142 to save 5-10%.
For the Beta-Alanine, order THIS ONE and measure out 2 grams of betaalanine (this is LESS than half a teaspoon). For Creatine, order THIS ONE and
measure out 5 grams with a scooper. So what the F*$@ am I recommending?
Lets break it down:
Waxy Maize Starch: In my opinion the best fast-acting carb to help shuttle
protein to your muscles. WMS bypasses the stomach, is
absorbed by the intestines and immediately is assimilated
faster than dextrose and maltodextrin
Creatine:
Naturally occurring compound that increases training

performance in strength exercises lasting below 12-15
seconds
Beta-Alanine:
Simply put this allows you to get MORE work done
L-Leucine:
Protein amino acid thats the most anabolic and sends a

signal to your body to partition nutrients for building size
rather than storing fat!
Citrulline Malate:
Basically this bad boy reduces the burning sensation and

build up of lactic acid that allows you to do more sets.
The basics of my recommended supplements are to INCREASE TRAINING

PERFORMANCE. If you can lift more weight MORE times and RECOVER faster, you
will gain MORE muscle. Its that simple!
While things like waxy maize, dextrose and maltodextrin all have their use (and
other fancy training supplements), for a beginner, eating WHOLE, CLEAN foods
are your #1 friends.
Page 34
Buff Nutrition
Lets be clear about one thing. There is a LARGE difference between eating to
gain size and eating to lose weight. With losing weight, we have to be very
restrictive about what we eat, when we eat. There are a lot of rules.
With gaining size, there are some core principles we have to follow but a great
deal more customization is available to us.
In fact here is a GREAT rule. If you are NOT gaining weight after four weeks (if
you are still within one pound of your starting measurement), you are NOT eating
enough! INCREASE YOUR CALORIES!
And as a further guideline, you need the MINIMUM requirements of each
macronutrient to build size OPTIMALLY:
Protein: 200 grams

Carbs: 100 grams
Fat: 80 grams
This equals 2120 calories, which is NOT A LOT of calories! In fact, depending
upon your activity level and body type, you will need between 2500-5000 calories
to gain size! So as you can see developing a one size fits all nutrition program is a
stupid idea.
Options for Your Nutrition

OPTION 1: COMPLETE CUSTOMIZATION
This is where you will use the calorie calculator to figure out how many calories
you should be eating and use the food master menu to construct your own meals.
This is my recommended choice as it will get you to customize it EXACTLY to how
many calories you need to eat.
OPTION 2: PRE-SELECTED PLAN
Look up your weight and body type under a menu and from that menu, you will
be given a guideline as to what meals you should be eating and you can create
your own. This is the second best option.
OPTION 3: SAMPLE PLAN
Ive included three different one week sample plans, each for the three different
body types. If you just want to get started and dont want to customize anything,
use this option. Recommended for complete beginners!

Page 35
Here is WHAT YOU NEED TO FOCUS ON! Below is the MASTER FOOD LIST and it is
organized by type of macronutrient and gives amounts which will be relevant for
customizing nutrition under option 2!
NOTE: BOTH SKINNY FAT and NORMAL guys are NOT allowed to eat the
dirty carbs. Skinny Jimmys can eat these as interchangeable with other
carbs!
MASTER FOOD LIST

Protein (cooked)
One Serving= Approx. 15-22 grams
protein 80-140 calories
Serving size
Fruit
One Serving= Approx. 20-25
grams carbs 80-100 calories
Canned Fish (Salmon)
100 g
Apple
Chicken Breast
65 g
Banana
Half
Deli Meat (lean version)
100 g
Blackberries
150 g
Egg Whites
3/4 Cup
Blueberries
150 g
Extra-lean beef
50g
Cantaloupe
150 g
Ham
100 g
Cherries
150 g
Lean Pork
65 g
Grapefruit
Lobsters
100 g
Grapes
Other White Fish
100 g
Guava
Salmon
65 g
Kiwi
Shrimps
100 g
Mango
Sole Fish
100 g
Orange
Tilapia
100 g
Papaya
Trout
100 g
Peach
Tuna
100 g
Pear
Turkey Breast
65 g
Pineapple
Whey Protein
1 Scoop
Raspberries
150 g
Strawberries
150 g
Whole LARGE Eggs
Serving size
1
150 g
Half
1
150 g
Wild Meat (Buffalo etc)
65 g
Tangerine
Beef (trim fat)
80 g
Watermelon
150 g
Lamb (any cut, trim fat)
80 g
Animal Meat (any cut, trim fat off)
80 g
Fish
100 g
Green Veggies
These are healthy, one serving =
one cup, eat unlimited amounts!
Low Glycemic Carbs

One Serving= Approx. 25-30
grams carbs 120-150 calories
uncooked
Asparagus
Amaranth
1/4 cup
Bok Choy
Any bean (kidney etc)
1/4 cup
Broccoli
Buckwheat
1/4 cup
Brussel Spourts
Kamut Bread
2 slices
Cabbage
Lentils
1/4 cup
Cauliflower (counts!)
Low Carb-wraps
1 wrap
Celery
Quinoa
1/4 cup
Collard Greens
Rolled Oats
1/2 cup
Page 36
Cucumber
Rutabaga, squash, pumpkin,

parsnips
Kale
Brown Rice
1/4 Cup
Lettuce
Small Sweet Potato
150 g
Rapini
Sprouted Ezekiel Bread
2 slices
Swiss Chard
Steel Cut Oats
1/4 cup
Wild Rice
1/4 cup
Fat
Serving size
Zuccini
Dairy
One Serving= Approx. 10 grams
fat, 10 grams protein, 100-130
calories
Serving
1% milk
100 ml
All Natural Peanut Butter
18-25% fat cheese
25 g
Two Egg Yolks
4% fat cheese
40 g
Almond or any nut butter
1 tablespoon
Cottage cheese 1% fat
125g
Almonds
25 g
Fat-free yogurt, no sugar
100-125 g
Avocado
Half
Coconut Oil
1 tablespoon
One Serving= Approx 12-15

grams fat, 100-120 calories
1 tablespoon
Goat Cheese
30 g
Extra Virgin Olive Oil
1 tablespoon
Goat Yogurt
120 g
Organic Red Palm Oil
1 tablespoon
Natural Greek Yogurt
100g
Fish oil
3 g/3 caps
Skim milk
150 ml
Flax Seed
1 tablespoon
Goat Butter
1 tablespoon
Other nuts
25 g
Less Clean Carbs

One Serving= Approx. 25-30grams
carbs 120-170 calories
uncooked
White Potato
150 g
White Rice
1/4 cup
Other Bread
Rice Pasta
2 Slices
1/2 cup
cooked
Cornmeal
1/4 cup
Barley
1/4 cup
Whole Wheat Bagel
1/2 serving
Cereal (healthiest kind)
1 serving)
Page 37
Option One: Complete Customization
Please refer to the COMPLETE CUSTOMIZATION calculator that came with this
program. Once you figure out your macros, go to www.myfitnesspal.com, create
an account and use my BUFF MENU to select the right foods for you to eat!
Option Two: Pre-Selected Plan
Find which category you fit into and from there, follow the meal plan, choosing
which foods to eat from the master food list!
NOTE: Dairy can be interchanged for protein on a one to one serving size
ratio
Skinny Fat Individuals under 150 pounds

Meal/Time
Food Category and Portion
1st Thing in the Morning

Breakfast Snack (2-3 hours after
breakfast)
Lunch (2-3 hours after snack)
PM Snack (2-3 hours after lunch)
1 Serving Fruit; 2 Servings Protein
Supper (2-3 hours after snack)

Pre-Training (40 min. Before
exercise)
Post-Training (only on days you
train)
1 Hour Before Bed
2 Servings Protein; 1 Fat; 1 Serving Green Veggie

1 Serving Carb; 2 Serving Protein
2 Serving Protein; 1 Serving Fat; 1 Serving Green Veggie
2 Serving Protein; 1 Serving Fat; 1 Serving Carb;
1 Serving Green Veggie
2 scoop Whey; 1 banana blended
1.5 scoop Whey; 1 banana blended
1 Serving Protein;; 1 green veggie

Normal Individuals over 180 pounds
Meal/Time
Food Category and Portion
1st Thing in the Morning

Breakfast Snack (2-3 hours after
breakfast)
Lunch (2-3 hours after snack)
PM Snack (2-3 hours after lunch)
1 Serving Fruit; 1 Serving Carb; 2 Servings Protein
Supper (2-3 hours after snack)

Pre-Training (40 min. Before
exercise)
Post-Training (only on days you
train)
1 Hour Before Bed
Page 38
2 Servings Protein; 1 Fat; 1 Serving Carb;

1 Serving Carb; 2 Serving Protein; 1 Serving Fat
2 Serving Protein; 1 Serving Fat; 1 Serving Green Veggie
2 Serving Protein; 1 Serving Fat; 1 Serving Carb;
2 scoop Whey; 1 banana blended
1.5 scoop Whey; 1 banana blended
2 Serving Protein; 1 Serving Fat; 1 green veggie
Options Three: Done For You MEAL PLANS!

If you dont want to completely customize things, or you are below 18 and just
want something done for you, look no further! These are great meal plans to get
you STARTED on your quest of building a bigger body. They work!
NOTE: ON DAYS THAT YOU TRAIN, FOLLOW YOUR PERI-WORK OUT
PROTOCOL!!!!!
And the timeline of when to eat is a GUIDE not 100% necessary, dont panic if are
off in time, its just a good GUIDELINE!
Page 39
SEVEN DAY Sample Plan for Normal!

FREE VERSION ONLY INC LUDES FIRST THREE DAYS OF ONE BODY TYPE!
This is where most people fit in. If you have never been fat, and have no
health problems, this is for you. Between 2800-3700 calories per day with
minimum 200 grams of protein and at least 100 grams of carbs. Probably 60% of
everyone fits in this category.
MEAL
Normal Meal Plan: MONDAY

TIME
PLAN
Breakfast
7:00am
Snack
10:00am Tuna (1 can)

Avocado ( mixed in)
Lunch
1:00pm
Steak LEAN (6 oz)

cooked in olive oil (1 tbsp)
Sweet Potato (1 medium)
Snack
4:00pm
Whey (1.5 scoop)

Fruit (1 piece)
Dinner
7:00pm
Grilled Chicken Breast (1)

cooked in olive oil (1 tbsp)
Mixed greens thrown in
Pre-Bed
10:00pm Greek 2% Yogurt (1 cup)

Flaxseed (1 tbsp)
Page 40
Shake
Whey (2 scoops)
Natural Peanut Butter (1.5 tbsp)
Almond Milk (2 cups)
Fruit (1 piece)
MEAL
Normal Meal Plan: TUESDAY

TIME
PLAN
Breakfast 7:00am
Whey (1 scoop)
Oatmeal you can boil the oats or
eat it raw (1 cup)
Almond Milk (1.5 cup)
Mixed Berries (1 cup)
Snack
10:00am Egg Whites (6)

+ Whole Egg (1) scrambled
Lunch
1:00pm
Sweet Potato, baked (1 medium)

Uncooked fish (200 grams)
cook it and use minimum oil!
Snack
4:00pm
Greek 2% Yogurt (1 cup)

Flaxseed (1.5 tbsp)
Dinner
7:00pm
Lean Meat (6 oz)

Olive/coconut oil to cook mix
veggies + meat in (1 tbsp)
Pre-Bed
10:00pm Whey (1.5 scoop)

Natural Peanut Butter (1.5 tbsp)
Page 41
Normal Meal Plan: WEDNESDAY

MEAL
TIME
PLAN
Breakfast 7:00am
Whey (1.5 scoops)

Natural Peanut Butter (2 tbsp)
Almond Milk (1.5 cups)
Mixed Berries (1 cup)
Cinnamon (dash)
BLEND ALL TOGETHER
Snack
10:00am Tuna (1 can)

Almonds (20)
Lunch
1:00pm
Chicken Breast (1)

Cooked quinoa (cup)
Mix with veggies of choice
Snack
4:00pm
Egg whites (6) + Whole Egg (1),

scrambled
Dinner
7:00pm
Salmon Fillet
(175 grams uncooked)
Cook in olive oil (1 tbsp)
Big side of Bok Choy
Pre-Bed
10:00pm Whey (1.5 scoops)

Flaxseed (1.5 tbsp)

Page 42
Project Buff Recipe Index (BONUS!)

FREE VERSION ONLY INCLUDES 17/65 recipes!
For additional recipes, here are over 65 recipes that have A BASE amount of
calories of either 200-300 calories. OBVIOUSLY when trying to gain muscle this
is NOT ENOUGH, but it serves as a GREAT baseline with which to add more
calories to!
HIGH PROTEIN + FAT MEALS (300 Calories)

Egg White Avocado Omelette
Egg Whites (1 cup) Olives (8 medium)
Avocado (1/2) Zucchini cooked in it
Mixed Green Veggies (side)
Almond Protein Shake

Protein Powder (1 scoop)
Almond Milk (1 cup)
Almond Butter (1 tbsp.)
Chicken Salad
Chicken Breast, cooked (135 g)
Olive Oil (1 Tbsp.)
Spinach and Green Peppers
Lemon, sea salt, black pepper, red chili
flakes
Egg White Goat Cheese Omelette

Egg Whites (1 Cup)
Olives (30 grams)
Goat Cheese (40 grams)
Zucchini cooked in it
Mixed green veggies (side)
Steak
Eye Round Roast Steak (0 Fat, 200 g)
Mixed green veggies
(cooked in 1/2 tbsp. coconut oil)
Steak and Eggs

Eye Round Roast Steak (0 Fat, 100 g)
Eggs, scrambled (2)
Spinach Salad
Tuna Avocado Supreme

Tuna (1 can: 180 g, regular size)
Avocado (1/2)
Franks Red Hot Sauce
Grilled Salmon
Grilled Salmon with Lemon (200 grams)
Bok Choy, steamed
Fish oil (6 capsules)
Eggs with Turkey Bacon

Eggs (whole, 3 large)
Turkey Bacon (2 Slices)
Broccoli, steamed
Turkey Pecan Salad

Turkey Meat, cooked (135 grams)
Roasted Pecans, chopped (20 grams)
Lettuce, green peppers, apple cider
vinegar
Coconut Chicken Stir Fry

Chicken Breast, cooked (135 g)
Coconut Oil
Shredded Cabbage
Add other green veggies, cook and
season
Canned Salmon
Salmon (1 can)
Olive Oil (1 tsp)
Apple C ider Vinegar (1 tbsp.)
Mix with leafy greens (like romaine)
Extra Lean Ground Beef

Extra Lean Ground Beef (180 g)
Asparagus, steamed
Protein Shake with Flax

Protein Powder (1.5 scoops)
Flax (1 tbsp.)
Grilled Tilapia with Kale

Grilled Tilapia (200 g)
Season with lemon, parsley, salt,
Kale Stir Fry Olive oil (1 tbsp.), red
pepper flakes, season
Beef Liver and Side Green Salad

Beef Liver (200 grams)
Side Salad with Olive Oil (1/2 tbsp.)
Page 43
Classic Buff Boiled Eggs

Eggs, boiled (4)
Lettuce Salad
Project Buff Nutrition Rules
Here are the steps for following the diet and master food list that Ive given you.
Follow these strictly for the next 12 weeks to get awesome results!
1. ONLY EAT WHAT IS ON THE LIST
2. To calculate how many calories you are eating, go to www.myfitnesspal.com
and track your calories. Log EVERYTHING. Compare this to your week to week
plan and make sure it is TRUE to what it SHOULD BE.
3. It is best not to cheat...REMEMBER THIS.
4. Follow the diet, but note that it is actually better to eliminate the following
foods from your diet:
COW dairy products. It causes inflammation. If you must eat dairy, eat
either SHEEP or GOAT. Do not eat the cow variety.
Gluten (wheat, pasta, bread, barley and rye)
Corn and corn-containing products
All processed food bullshit (and anything with a lot of caffeine)
Soy
Artificial Sweeteners
5. The diet is to be followed strictly for at least 6 of the 7 days. To follow it 7 out
of the 7 days is even better. However if you completed all of the training sessions
and have eaten clean, on the seventh day you can have ONE CHEAT MEAL (that
means a slice of pizza NOT a whole pizza!) and then go back to your diet for the
rest of the day
6. Use one of the peri-training protocols
7. The best liquids to consume are water and Green Tea (or any herbal tea).
Crystal light, coffee, diet pop, and zero-calorie flavoured water are not
encouraged but if necessary can be used instead of something worse (see below).
8. No liquid calories (except for your post work out shakes), meaning no juice,
Red Bull, V8, Gatorade or soft drinks.
If you have any questions you can ask them by going here.
Page 44
Helpful Videos
I cover A LOT of useful tips on my Youtube Channel. If you havent already
subscribed, you should. Here are the most relevant videos on my channel that will
help you with this program!
How Heavy a Weight You Should Lift
How to Get Stronger: Five Quick Tips
How to Lift Weights The Proper Way
Best Sources of Protein
Advice For REALLY SKINNY GUYS to Get BIG!
Top Tips On Saving Money Grocery Shopping!
How to Avoid Becoming a Fat Ass
How to Naturally Raise Your Testosterone

Page 45
Project Buff FAQ

This is a section if you have any other questions about the program. Its very
straight-forward but if you have any other questions, do not hesitate to ask me
here.
HELP! I have not gained any weight in ONE WEEK!
Relax skippy! As stated before, your goal is to gain 8-10 pounds over 24
weeks MAXIMUM (with about 4-6 pounds being COMPLETELY FINE). When
you divide this over 24 weeks, you should gain -1/2 pound per week on
AVERAGE! If after ONE MONTH you have gained NO WEIGHTyou should be
eating a little more!
Can I repeat the program after I complete it?
Yep! If you desire to gain more size + strength, I would take one week
in between restarting the program again. I would not recommend doing this
program more than 2 full cycles however (your body will adapt with time!)
What Protein Powder should I use?
First watch this to see what I believe about protein powder.
If I had to recommend a protein powder that is high quality, cost-effective,
tastes good and doesnt have toxic chemicals, Id go with Biotests Grow!
Whey. It is bioactive, which means it is easier to absorb and unlike most
protein powders it is produced in America vs. China.
Im not endorsed by them and I ask you to make your own objective
opinion.
Also if you want to completely customize your protein powder and cost is
NOT an issue then www.trueprotein.com is a great choice as you get to
choose what type of protein goes into it and everything else!
What Fish Oil Should I Use?
I like either Biotests Flameout or Carlsons Liquid Fish Oil.
Im a female. Can I do this program?
NO. This is a GUY size + strength program.
Page 46
Project Buff FAQ continued...

Im vegetarian are there any substitutes for me?
As a vegetarian you can still do the program, your protein will just be of the
vegetable variety (protein powders, more lentils, egg whites, fish etc).
Can I train on another day (it says Wednesday but what if I cant do it
then)?
Yes.
What if I have to pause the program (sickness) or dont have access to
equipment?
Simply stop where you are and resume afterwards.
Can I eat something other than what is on the list?
Generally no, but if it is something healthy (rutabaga, brussel sprouts,
beets) then yes, just be smart about it! We want to be lean and big, not
kind of big and puffy! NO PUFFINESS!
I cheated and ate a lot... should I starve myself the next day?
NOPE, just keep going like NOTHING else happened. Incorporate some
extra cardio in subsequent days however to utilize the excess energy!

Page 47
Project Buff Training Schedule

WEEKS 1 4 FULL BODY
Monday Leg Heavy
A BACK
SQUAT
Wee k 1
Weight Used
Wee k 2
Weight Used
Wee k 3
Weight Used
Wee k 4
Weight Used
Reps
4 6 reps
Set 1 ________
Set 1 ________
Set 1 ________
Set 1 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 4 ________
Set 4 _______
Set 4 ________
Set 4 ________
B ROMANIAN
DEADLIFT
Wee k 1
Weight Used
Wee k 2
Weight Used
Wee k 3
Weight Used
Wee k 4
Weight Used
Reps
4 6 reps
Set 1 ________
Set 1 ________
Set 1 ________
Set 1 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 4 ________
Set 4 ________
Set 4 ________
Set 4 ________
Wee k 1
Weight Used
Wee k 2
Weight Used
Wee k 3
Weight Used
Wee k 4
Weight Used
Set 1 ________
Set 1 ________
Set 1 ________
Set 1 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 4 ________
Set 4 ________
Set 4 ________
Set 4 ________
Wee k 1
Weight Used
Wee k 2
Weight Used
Wee k 3
Weight Used
Wee k 4
Weight Used
Set 1 ________
Set 1 ________
Set 1 ________
Set 1 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 4 ________
Set 4 ________
Set 4 ________
Set 4 ________
Rest
90 120 sec.
Rest
90 120 sec.
C FLAT DB
PRESS
(NEUTRAL)
Reps
6 8 reps
Rest
75 120 sec.
D SEATED
ROW
(NEUTRAL)
Re ps
6 8 reps
Rest
75 120 sec.
Page 48
E SEATED
BARBELL
OVERHEAD
PRESS
Wee k 1
Weight Used
Wee k 2
Weight Used
Wee k 3
Weight Used
Wee k 4
Weight Used
Set 1 ________
Set 1 ________
Set 1 ________
Set 1 ________
Rest
75 90 sec.
Set 2 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 3 ________
Wee k 1
Weight Used
Wee k 2
Weight Used
Wee k 3
Weight Used
Wee k 4
Weight Used
Set 1 ________
Set 1 ________
Set 1 ________
Set 1 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 2 ________
Rest
75 90 sec.
Set 3 ________
Set 3 ________
Set 3 ________
Set 3 ________
G BARBELL
BICEP
C URLS
Wee k 1
Weight Used
Wee k 2
Weight Used
Wee k 3
Weight Used
Wee k 4
Weight Used
Set 1 ________
Set 1 ________
Set 1 ________
Set 1 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 3 ________
F DUMBBELL
UPRIGHT
ROWS
Re ps
8 10 reps
Re ps
6 8 reps
Rest
75 sec. in between
OPTIONAL 10 MINUTES OF HIIT (High Intensity Interval Training)

Observe STRICT FORM on all exercises.
Page 49

WEEKS 1 4 FULL BODY
Wednesday Back Heavy
A BENT-OVER
ROW
(OVERHAND)
Wee k 1
Weight Used
Wee k 2
Weight Used
Wee k 3
Weight Used
Wee k 4
Weight Used
Set 1 ________
Set 1 ________
Set 1 ________
Set 1 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 4 ________
Set 4 ________
Set 4 ________
Set 4 ________
B UNDERHAND
PULLDOWN
Wee k 1
Weight Used
Wee k 2
Weight Used
Wee k 3
Weight Used
Wee k 4
Weight Used
Re ps
4 6 reps
Set 1 ________
Set 1 ________
Set 1 ________
Set 1 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 4 ________
Set 4 ________
Set 4 ________
Set 4 ________
Wee k 1
Weight Used
Wee k 2
Weight Used
Wee k 3
Weight Used
Wee k 4
Weight Used
Set 1 ________
Set 1 ________
Set 1 ________
Set 1 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 4 ________
Set 4 ________
Set 4 ________
Set 4 ________
D BARBELL
LUNGE
Wee k 1
Weight Used
Wee k 2
Weight Used
Wee k 3
Weight Used
Wee k 4
Weight Used
Re ps
4 6 reps/side
Set 1 ________
Set 1 ________
Set 1 ________
Set 1 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 4 ________
Set 4 ________
Set 4 ________
Set 4 ________
Re ps
4 6 reps
Rest
90 120 sec.
Rest
90 120 sec.
C SNATCH
GRIP
DEADLIF T
Re ps
4 6 reps
Rest
90 120 sec.
Rest
90 120 sec.
Page 50
E INCLINE
BENCHPRESS
Wee k 1
Weight Used
Wee k 2
Weight Used
Wee k 3
Weight Used
Wee k 4
Weight Used
Re ps
6 8 reps
Set 1 ________
Set 1 ________
Set 1 ________
Set 1 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 3 ________
F STANDING
DUMBBELL
OVERHEAD
PRESS
Wee k 1
Weight Used
Wee k 2
Weight Used
Wee k 3
Weight Used
Wee k 4
Weight Used
Set 1 ________
Set 1 ________
Set 1 ________
Set 1 ________
Re ps
6 8 reps
Set 2 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 3 ________
G SKULLC RUSHERS
Wee k 1
Weight Used
Wee k 2
Weight Used
Wee k 3
Weight Used
Wee k 4
Weight Used
Re ps
6 8 reps
Set 1 ________
Set 1 ________
Set 1 ________
Set 1 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 3 ________
Rest
75 90 sec.
Rest
75 90 sec.
Rest
60 75 sec. in
between


Page 51

WEEKS 1 4 FULL BODY
Friday Chest Heavy
A BENCHPRESS
Wee k 1
Weight Used
Wee k 2
Weight Used
Wee k 3
Weight Used
Wee k 4
Weight Used
Re ps
4 6 reps
Set 1 ________
Set 1 ________
Set 1 ________
Set 1 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 4 ________
Set 4 ________
Set 4 ________
Set 4 ________
B MILITARY
PRESS
Wee k 1
Weight Used
Wee k 2
Weight Used
Wee k 3
Weight Used
Wee k 4
Weight Used
Re ps
4 6 reps
Set 1 ________
Set 1 ________
Set 1 ________
Set 1 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 4 ________
Set 4 ________
Set 4 ________
Set 4 ________
Wee k 1
Weight Used
Wee k 2
Weight Used
Wee k 3
Weight Used
Wee k 4
Weight Used
Set 1 ________
Set 1 ________
Set 1 ________
Set 1 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 4 ________
Set 4 ________
Set 4 ________
Set 4 ________
Wee k 1
Weight Used
Wee k 2
Weight Used
Wee k 3
Weight Used
Wee k 4
Weight Used
Set 1 ________
Set 1 ________
Set 1 ________
Set 1 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 4 ________
Set 4 ________
Set 4 ________
Set 4 ________
Rest
90 120 sec.
Rest
90 120 sec.
C BARBELL
UPRIGHT
ROW
Re ps
4 6 reps
Rest
90 120 sec.
D ONE-ARM
DUMBBELL
ROW
Re ps
4 6 reps/side
Rest
90 120 sec.
Page 52
E F RONT
SQUAT
Wee k 1
Weight Used
Wee k 2
Weight Used
Wee k 3
Weight Used
Wee k 4
Weight Used
Re ps
6 8 reps
Set 1 ________
Set 1 ________
Set 1 ________
Set 1 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 3 ________
Wee k 1
Weight Used
Wee k 2
Weight Used
Wee k 3
Weight Used
Wee k 4
Weight Used
Set 1 ________
Set 1 ________
Set 1 ________
Set 1 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 2 ________
Rest
75 90 sec.
Set 3 ________
Set 3 ________
Set 3 ________
Set 3 ________
G PREACHER
C URL
Wee k 1
Weight Used
Wee k 2
Weight Used
Wee k 3
Weight Used
Wee k 4
Weight Used
Re ps
6 8 reps
Set 1 ________
Set 1 ________
Set 1 ________
Set 1 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 2 ________
Set 3 ________
Set 3 ________
Set 3 ________
Set 3 ________
Rest
75 90 sec.
F DB
REVERSE
LUNGE
Re ps
6 8 reps
Rest
60 75 sec.
inbetween


Page 53

Optional Core Routines
Training your abdominals is not 100% necessary on this program. After all, the
greatest exercises to activate the core are heavy chin-ups, deadlifts and front
squats! However if you are dissatisfied with your abs and would like to build
bigger, thicker, more defined abs, the following three core routines can be added
into ANY of the training sessions (or on their separate days) to get results!
Ab Training 1
A1 KNEELING
CABLE
C RUNC HES
Re ps
10 12 reps
Rest
None
A2 LEG
RAISES
ON BENCH
Re ps
20 30 reps
Rest
75 sec.
B1 SERRATUS
C RUNC HES
SUPERSET
Re ps
10 12 reps
Rest
None
B2 HANGING
LEG RAISES
Re ps
10 20 reps
Rest
75 sec.
Page 54
Weight Used
Weight Used
Weight Used
Weight Used
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
1 ________
2 ________
3 ________
4 _______
5 _______
1 ________
2 ________
3 ________
4 _______
5 _______
1 ________
2 ________
3 ________
4 _______
5 _______
1 ________
2 ________
3 ________
4 _______
5 _______
Weight Used
Weight Used
Weight Used
Weight Used
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
1 ________
2 ________
3 ________
4 _______
5 _______
1 ________
2 ________
3 ________
4 _______
5 _______
1 ________
2 ________
3 ________
4 _______
5 _______
1 ________
2 ________
3 ________
4 _______
5 _______
Weight Used
Weight Used
Weight Used
Weight Used
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
1 ________
2 ________
3 ________
4 _______
5 _______
1 ________
2 ________
3 ________
4 _______
5 _______
1 ________
2 ________
3 ________
4 _______
5 _______
1 ________
2 ________
3 ________
4 _______
5 _______
Weight Used
Weight Used
Weight Used
Weight Used
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
Set
1 ________
2 ________
3 ________
4 _______
5 _______
1 ________
2 ________
3 ________
4 _______
5 _______
1 ________
2 ________
3 ________
4 _______
5 _______
1 ________
2 ________
3 ________
4 _______
5 _______
Secrets of Gaining Size: CUSTOMIZATION

Dont expect any of what Im about to say to be backed up by your local
newspaper telling you to eat a McDonalds salad to lose weight.
The PROBLEM with most advice is that its not geared towards YOU. What works
for someone ELSE might not work for YOU. This is where customization comes in.
With this program youll be given instructions on how to ALTER this program to
BEST match you. The training program is beyond stellar. But if you find on a
particular movement you get MORE stimulation and RESULTS than anotherthis
is where you can SUBSTITUTE an Exercise for another one! What can you
substitute with what? PLEASE CONSULT THE LIST BELOW!
Substitutes within Muscle Families

IF for WHATEVER reason your gym does not have access to any of the exercises
listed above, you can interchange any of these exercises for each other!
CHEST
Flat Bench Press

Incline Bench Press
Decline Bench Press
Flat DB Press
Incline DB Press
Decline DB Press
Wide Grip, Lean in Dip
Floor Press
Hack-Rack Press
T-Bar Row
Seated Row
(Under, Overhand, Neutral)
Lat Pulldown Overhand

Lat Pulldown Neutral Grip
Lat Pulldown Underhand Grip
BACK- Horizontal Pull
Bent-Over Row
(Underhand, Overhand)
DB Bent-Over Row (Parallel Grip)
BACK- Vertical Pull
Chin Ups
Pull Ups
Neutral Pull Ups
Upright Row
Page 55
LEG (Front)
Front Squats
DB Squats
Back Squats
Zercher Squats
Split Squat
Short Lunge
Romanian Deadlifts
Sumo Deadlifts
Long Lunge
LEGS (Posterior)
Deadlifts
Half Rack Deadlifts
Snatch Grip Deadlifts
Triceps (Compound)
Close-Grip Benchpress
Dips
Triceps (Isolation)
Deadstop skullcrusher
Flat skullcrusher
Decline Dumbbell skullcrusher
Seated overhead skullcrusher
Rope extension
Triangle bar pulldown
Cable tricep pushdown
Alternating DUMBBELL Twist Curl

Scott Curl
Reverse Curl
Reverse Cable Curl
Reverse Preacher Curl
Standing DB Press
Seated Neutral Grip DB Press
Arnold Press
Bradford Press
Biceps (Isolation)
Barbell curl
Preacher curl
Incline Dumbbell Curl
Brachialis (Isolation)
Hammer Curl
Pinwheel Curl
Cable Hammer Curl
Shoulders (compound)
Military Press
Push Press
Seated DB Press
Seated Barbell Press
Page 56
EXERCISE INDEX
The work out videos explain how to do every single movement, but in case you
need to see the masterlist of all exercises, what area they target and tips on how
to maximize effectiveness, look no further than below!
45 Pulldown
Keep chest up, squeeze and bring down to sternum and retract shoulder blades
back
Arnold Press
Keep elbows parallel to the ground and rotate outward and THEN upward.
Reverse movement on the way down, remember to concentrate on the medial
deltoid!
Back Squat
Look straight ahead, hips out as you come down, push down on the heels and
outside of the foot. Thrust hips up as you ascend and keep core very tight!
Barbell Curl
Keep form strict! Do not use momentum. Control on the way down and squeeze
at the top. Use appropriate weight (less weight, better form)
Barbell Lunge
Chest up, back straight, do not let the lead knee go past the toe, push off with
the heel, core tight.
Barbell Shrugs
FIRM grip, shrug to top and hold for a nanosecond and relax all the way down.
Barbell Split Squat
Chest up, back straight, sink all the way down and explode up, push with heel.
Barbell upright Row
Chest up, shoulder width grip, pull to nipple line, keep elbows up!
Benchpress
Elbows tucked, firm grip, bring to lower chest, upper abs, push up in straight line.
Core tight, feet firmly planted into the ground.
Bent-Over Reverse Flye
Body parallel to the ground, arms slightly bent, lift all the way up and squeeze
shoulders together at top and then bring back down in a controlled tempo.

Page 57
PROGRESS EVALUATION SHEET

Name:
___________________________________
Age:
___________________________________
Sex:
___________________________________
Height:
___________________________________
Birthdate:
___________________________________
START STATS
Date:
___________________________________
Short Term Goal
Weight:
_____
______ ______ ______ ______
_____
Bodyfat%
_____
______ ______ ______ ______
_____
Fat Mass
_____
______ ______ ______ ______
_____
LM Mass
_____
______ ______ ______ ______
_____
Date:
___________________________________
End Goal
Date
Weight:
_____
______ ______ ______ ______
Weight:
_____
Bodyfat %
_____
______ ______ ______ ______
Bodyfat %
_____
Fat Mass
_____
______ ______ ______ ______
Fat Mass
_____
LM Mass
_____
______ ______ ______ ______
LM Mass
_____
MEASUREMENTS (Inches)
Date
_____
______ ______ ______ ______
_____
Shoulders
_____
______ ______ ______ ______
_____
Chest
_____
______ ______ ______ ______
_____
Right Arm
_____
______ ______ ______ ______
_____
Left Arm
_____
______ ______ ______ ______
_____
Upper Waist _____
______ ______ ______ ______
_____
Lower Waist _____
______ ______ ______ ______
_____
Hips
_____
______ ______ ______ ______
_____
Right Thigh
_____
______ ______ ______ ______
_____
Left Thigh
_____
______ ______ ______ ______
_____
Page 58
CHEF BUFF CODEX

PLEASE F IND BELOW ALL THE RESOURCES AVAILABLE TO YOU AS A BUFF FAN
CONNECT WITH THE BUFF (CLICK ON LINKS)

Twitter
Facebook
MEN
WOMEN
Page 59
FITNESS PROGRAMS
Please Find Below A List of My Fitness Programs Currently Offered. CLICK on text to see!
WOMEN WEIGHT LOSS PROGRAM
MEN WEIGHT LOSS PROGRAM
ONLINE PERSONAL TRAINING
Page 60

The Ultimate Male Strength and Muscle Building Guide

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PROJECT BUFF

The Ultimate Male

How to Use This Program

Who This Program is For

The Seven Stages

Finding the Right Weight

How Strong are You?

Exercise Program Outline

The Science Behind Project Buff

More Important Exercise Rules

What Supplements do I Recommend?

Recipe Index (Bonus!)

Training Schedule Evaluation Sheets

Secrets of Gaining Size: Customization

Chef Buff Codex

Badass and Beyond Overview

GET THE FULL PROGRAM HERE

HOW to use this program

WHO this program is for

Shoulders (youll need help with this one)

GET THE FULL PROGRAM HERE

WHAT can you EXPECT from this program

OK, I want to go FAST... How do I do that?

Leave the rest up to me!

GET THE FULL PROGRAM HERE

What BODY TYPE are you?

THE SEVEN STAGES

GET THE FULL PROGRAM HERE

Finding the Right Weight

Exercise Example Bench Press

Project Buff Exercise Form

GET THE FULL PROGRAM HERE

TEST DAY RESULTS PAGE

Your Week 1 Starting Weights

-30 pounds from 6 Rep Max

-30 pounds from 6 Rep Max

-20 pounds from 6 Rep Max

GET THE FULL PROGRAM HERE

How Strong are You?

Here are undeniable truths about trying to get muscular.

7) Eat For Fuel Not For Comfort

GET THE FULL PROGRAM HERE

Rules for Maximum Strength

Project Buff exercise program outline

How Heavy Should You Lift?

Muscle Building Secret: WAVE LOADING

First warm up with 135 and do 5 reps.

So set 2 would be 155 pounds for 5 reps

Set 3 would be 175 pounds for 5 reps

GET THE FULL PROGRAM HERE

Project Buff Exercise Form

GET THE FULL PROGRAM HERE

How to follow the training sessions

The letter next to the exercise indicates the order that is to be

The number of times you perform an exercise

The number of times you perform a group of reps. So if it says 3 sets

How long you rest between sets.

Your tempo for all reps will be FAST, try to be as EXPLOSIVE as

Project Buff: The science behind it

Weeks 13-16 Upper/Lower

Phase III - Build

EXERCISE RULES REGARDING PROGRESS