S2B COACHING PROGRAM: PHASE 6

SCRAWNY TO
MICHAEL MEJIA JOHN BERARDI

BRAWNY

SCRAWNY TO BRAWNY
TABLE OF CONTENTS
DISCLAIMER & COPYRIGHT .................................3 INTRODUCTION TO PHASE 6 ................................4 TRAINING PROGRAM PHASE 6 ..........................5 NUTRITION PROGRAM TRAINING DAY ...............6 NUTRITION PROGRAM OFF DAY ........................7 APPENDIX A: EXERCISE INSTRUCTION.................8 APPENDIX B: TRAINING NOTES..........................10 APPENDIX C: NUTRITION NOTES ........................12 APPENDIX D: SUPPLEMENTS.............................13

DISCLAIMER & COPYRIGHT

DISCLAIMER
It is your responsibility to consult your physician before beginning any exercise and nutrition program and to work with your physician over the duration of the exercise and nutrition program. Do not begin without the prior approval of your physician. The information contained in this document comes as is, without any warranty, either expressed or implied. You are agreeing to accept full responsibility for your decisions and are agreeing to hold Science Link, Inc. harmless from any liability with respect to injury arising out of or connected with your use of the information discussed. Furthermore, you agree to defend, indemnify, and hold Science Link, Inc. harmless from all liabilities, claims, and expenses, including attorney's fees, that arise from your use or misuse of the information contained in this document.

COPYRIGHT
This document is copyright 2005 by Science Link, Inc. All rights reserved. Program content was developed by Dr. John M. Berardi, Mike Mejia, Carter Schoffer and Phil Caravaggio. We make a promise to our customers every time we create a product. The promise is this: We promise to give you the very best information available in order to help you achieve your body composition, health, and performance goals. In exchange for this promise, wed like you to make one in return: Promise us you wont copy, steal or distribute this program information without permission. Listen, we know e-books are passed around nowadays like e-mail, but this is how we make our living. This is a great product at a fair price. If you know someone whod like a copy, just send them our way at: www.scrawnytobrawny.com

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INTRODUCTION TO PHASE 6
ABOUT THE COACHING PROGRAM
The Scrawny to Brawny Coaching Program is a one-of-a-kind service through which we teach even the skinniest so-call hardgainers how to pack on muscle faster than steroid users -- legally, naturally and safely. Of course, the S2B program began with the book, Scrawny to Brawny. But the coaching program will take you well beyond the book with great new programs and resources. If you're looking for the training and nutrition secrets that will keep you growing while those around you stagnate, continue with us throughout the entire 16-month coaching program and watch as you develop the big arms, broad chest and ripped abs you once thought were unattainable.

ABOUT PHASE 6
Phase 6, the program youre about to embark on, is the second installment in Training Block A. As mentioned previously, each program within a given training block follows similar patterns, and in Phase 6 youll follow the general pattern you began in Phase 5. This time, however, youll have some new exercises thrown in. In addition, youll increase the intensity of your workouts (lifting heavier loads for fewer reps) while keeping the volume (total number of sets and reps performed in each workout) relatively high. Over the next few pages youll be introduced to the training and nutrition programs for this phase. In the appendices well share with you some important information about exercise instruction, nutrition and supplements. Commit right here and now to follow this program faithfully -- the results you achieve will be astounding.

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TRAINING PROGRAM PHASE 6

VOLUME (sets x reps) Day 1 (MONDAY)
(1a) Barbell Cuban Rotation (1b) Straight-Arm Cable Pressdown (3a) Push Press (3b) Neutral-Grip Pull-Up (4a) Incline Barbell Bench Press (4b) Bent-Over Dumbbell Row 3x8 3x8 4x5 4x5 3 x 10 3 x 10 15 seconds 75 seconds 60 seconds 60 seconds 45 seconds 45 seconds

REST

DAY 2 (TUESDAY)
(1) Barbell Deadlift (2) Barbell Stiff-Leg Deadlift (3a) Barbell Single-Leg Split Squat (3b) Single-Leg Leg Press (4) Hanging Leg Raise 4x5 3x6 3 x 8 (each leg) 3 x 12 (each leg) 3 x 12 120-150 seconds 90-120 seconds 60 seconds 60 seconds 60 seconds

DAY 3 (THURSDAY)
(1a) Reverse Push-Up (1b) Push-Up with Feet Elevated on Bench (2a) Bent-Over Supinated Barbell Row (2b) Slight Incline Dumbbell Bench Press (3a) Cable Pulldown with Rope Attachment (3b) Seated Swissball Dumbbell Scott Press 3x8 3x8 4x5 4x5 3 x 10 3 x 10 15 seconds 75 seconds 60 seconds 60 seconds 45 seconds 45 seconds

DAY 4 (SATURDAY)
(1) Front Squats (2) Barbell Lunges (3a) Single-Leg Leg Curls (3b) Cable Pull-Through (4) Cable Kneeling Crunch 4x5 3x6 3 x 8 (each leg) 3 x 12 3 x 12 120-150 seconds 90-120 seconds 60 seconds 60 seconds 60 seconds

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NUTRITION PROGRAM TRAINING DAY

Item First Breakfast Meal 250 ml egg white 1 whole omega-3 egg 50g part skim mozzarella 1/2 cup mixed beans (kidney, etc) 1 cup spinach 50g oats (dry wt) Fresh veggies x 2 1 serving of fruit 3 fish oil capsules Total Second Breakfast Meal 2 scoops milk protein blend 1 scoop whey protein blend 200g plain yogurt 2 cups mixed berries 1 serving Greens+ formula 3 fish oil capsules Total First Lunch Meal 200g lean meat 4 cups of spinach Fresh veggies x 2 1 serving of fruit 25g walnuts 1 tsp flax oil 1 tsp olive oil Total Second Lunch Meal 200g lean meat 1 large whole wheat pita 50g part skim mozzarella 1 cup spinach Fresh veggies x 2 1 serving of fruit 3 fish oil capsules Total Before, During, and After Workout 1 serving recovery drink (3 in total) Total Second Meal after Workout 2 scoops milk protein blend 1 scoop whey protein blend 200g plain yogurt 1 cup mixed berries 1 serving Greens+ formula 50g oats (dry wt) Total Pre-Bed Meal 250 ml egg white 2 whole omega-3 eggs 50g part skim mozzarella 1/2 cup mixed beans (kidney, etc) 1 cup spinach Fresh veggies x 2 3 fish oil capsules Total Grand Total Calories 116.7 68.5 125.7 108.5 8.9 197.3 57.0 93.0 27.0 802.6 212.0 105.0 123.5 177.0 33.0 27.0 677.5 251.5 35.6 57.0 93.0 175.7 45.0 45.0 702.8 251.5 180.8 125.7 8.9 57.0 93.0 27.0 743.9 928.5 928.5 212.0 105.0 123.5 88.5 33.0 197.3 759.3 116.7 137.0 125.7 108.5 8.9 57.0 27.0 580.8 5195.5 Protein 26.5 6.5 12.1 6.0 1.0 8.4 2.0 1.0 0.0 63.6 40.0 23.0 7.0 2.0 2.0 0.0 74.0 44.3 4.0 2.0 1.0 3.8 0.0 0.0 55.1 44.3 6.3 12.1 1.0 2.0 1.0 0.0 66.7 75.0 75.0 40.0 23.0 7.0 1.0 2.0 8.4 81.4 26.5 13.0 12.1 6.0 1.0 2.0 0.0 60.6 476.3 % 91% 38% 39% 22% 45% 17% 14% 4% 0% 32% 75% 88% 23% 5% 24% 0% 44% 70% 45% 14% 4% 9% 0% 0% 31% 70% 14% 39% 45% 14% 4% 0% 36% 32% 32% 75% 88% 23% 5% 24% 17% 43% 91% 38% 39% 22% 45% 14% 0% 42% 37% Carbs 1.8 0.5 1.4 20.0 1.0 33.1 10.0 20.0 0.0 87.8 4.0 1.0 9.3 40.0 4.0 0.0 58.3 0.0 4.0 10.0 20.0 3.4 0.0 0.0 37.4 0.0 35.2 1.4 1.0 10.0 20.0 0.0 67.6 147.0 147.0 4.0 1.0 9.3 20.0 4.0 33.1 71.4 1.8 1.0 1.4 20.0 1.0 10.0 0.0 35.2 504.7 % 0% 3% 4% 74% 45% 67% 70% 86% 0% 44% 8% 4% 0% 90% 48% 0% 34% 0% 45% 70% 86% 8% 0% 0% 21% 0% 78% 4% 45% 70% 86% 0% 36% 0% 0% 8% 4% 0% 90% 48% 67% 38% 0% 3% 4% 74% 45% 70% 0% 24% 39% Fat 0.4 4.5 8.0 0.5 0.1 3.5 1.0 1.0 3.0 21.9 4.0 1.0 6.5 1.0 1.0 3.0 16.5 8.3 0.4 1.0 1.0 16.3 5.0 5.0 37.0 8.3 1.7 8.0 0.1 1.0 1.0 3.0 23.0 4.5 4.5 4.0 1.0 6.5 0.5 1.0 3.5 16.5 0.4 9.0 8.0 0.5 0.1 1.0 3.0 22.0 141.3 % 3% 59% 57% 4% 10% 16% 16% 10% 100% 25% 17% 9% 47% 5% 27% 100% 22% 30% 10% 16% 10% 84% 100% 100% 47% 30% 8% 57% 10% 16% 10% 100% 28% 4% 4% 17% 9% 47% 5% 27% 16% 19% 3% 59% 57% 4% 10% 16% 100% 34% 24%

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NUTRITION PROGRAM OFF DAY

Item First Breakfast Meal 250 ml egg white 1 whole omega-3 egg 50g part skim mozzarella 1/2 cup mixed beans (kidney, etc) 1 cup spinach 50g oats (dry wt) Fresh veggies x 2 1 serving of fruit 3 fish oil capsules Total Second Breakfast Meal 2 scoops milk protein blend 1 scoop whey protein blend 200g plain yogurt 2 cups mixed berries 1 serving Greens+ formula 3 fish oil capsules Total First Lunch Meal 200g lean meat 4 cups of spinach Fresh veggies x 2 1 serving of fruit 25g walnuts 1 tsp flax oil 1 tsp olive oil Total Second Lunch Meal 2 scoops milk protein blend 1 scoop whey protein blend 200g plain yogurt 50g almonds 1 serving Greens+ formula Total Dinner Meal 200g lean meat 1/2 cup red/pink lentils (cooked volume) Veggies (fresh or frozen) x 3 25g walnuts 1 tsp flax oil 1 tsp olive oil 3 fish oil capsules Total Pre-Bed Meal 250 ml egg white 3 whole omega-3 eggs 50g part skim mozzarella 1/2 cup mixed beans (kidney, etc) 1 cup spinach Fresh veggies x 2 3 fish oil capsules Total Grand Total Calories 116.7 68.5 125.7 108.5 8.9 197.3 57.0 93.0 27.0 802.6 212.0 105.0 123.5 177.0 33.0 27.0 677.5 251.5 35.6 57.0 93.0 175.7 45.0 45.0 702.8 212.0 105.0 123.5 320.6 33.0 794.1 251.5 90.7 85.0 175.7 45.0 45.0 27.0 719.9 116.7 205.5 125.7 108.5 8.9 57.0 27.0 649.3 4346.3 Protein 26.5 6.5 12.1 6.0 1.0 8.4 2.0 1.0 0.0 63.6 40.0 23.0 7.0 2.0 2.0 0.0 74.0 44.3 4.0 2.0 1.0 3.8 0.0 0.0 55.1 40.0 23.0 7.0 11.1 2.0 83.0 44.3 8.3 4.0 3.8 0.0 0.0 0.0 60.4 26.5 19.5 12.1 6.0 1.0 2.0 0.0 67.1 403.2 % 91% 38% 39% 22% 45% 17% 14% 4% 0% 32% 75% 88% 23% 5% 24% 0% 44% 70% 45% 14% 4% 9% 0% 0% 31% 75% 88% 23% 14% 24% 42% 70% 37% 19% 9% 0% 0% 0% 34% 91% 38% 39% 22% 45% 14% 0% 41% 37% Carbs 1.8 0.5 1.4 20.0 1.0 33.1 10.0 20.0 0.0 87.8 4.0 1.0 9.3 40.0 4.0 0.0 58.3 0.0 4.0 10.0 20.0 3.4 0.0 0.0 37.4 4.0 1.0 9.3 9.7 4.0 28.0 0.0 13.5 15.0 3.4 0.0 0.0 0.0 31.9 1.8 1.5 1.4 20.0 1.0 10.0 0.0 35.7 279.0 % 0% 3% 4% 74% 45% 67% 70% 86% 0% 44% 8% 4% 0% 90% 48% 0% 34% 0% 45% 70% 86% 8% 0% 0% 21% 8% 4% 0% 12% 48% 14% 0% 60% 71% 8% 0% 0% 0% 18% 0% 3% 4% 74% 45% 70% 0% 22% 26% Fat 0.4 4.5 8.0 0.5 0.1 3.5 1.0 1.0 3.0 21.9 4.0 1.0 6.5 1.0 1.0 3.0 16.5 8.3 0.4 1.0 1.0 16.3 5.0 5.0 37.0 4.0 1.0 6.5 26.4 1.0 38.9 8.3 0.4 1.0 16.3 5.0 5.0 3.0 38.9 0.4 13.5 8.0 0.5 0.1 1.0 3.0 26.5 179.7 % 3% 59% 57% 4% 10% 16% 16% 10% 100% 25% 17% 9% 47% 5% 27% 100% 22% 30% 10% 16% 10% 84% 100% 100% 47% 17% 9% 47% 74% 27% 44% 30% 4% 11% 84% 100% 100% 100% 49% 3% 59% 57% 4% 10% 16% 100% 37% 37%

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APPENDIX A: EXERCISE INSTRUCTION

The exercise links below provide descriptions, pictures and/or video outlining all of the general movement patterns and exercises youll be using during this phase. By general movement pattern, we mean the basic form of an exercise, and not the specific variation. Consider the bench press, for example. The bench press itself can be considered the general movement pattern, while barbell bench press and dumbbell bench press can be considered the specific variations. Because we didnt provide separate links to barbell bench press and dumbbell bench press, youre to execute the movements using the same form. The only difference is, quite simply, that the barbell bench press is performed with a barbell while the dumbbell bench press is performed with dumbbells. Nothing about the general movement changes; in other words, a bench press is largely a bench press. For all general movements, simply assume that the same form, technique and execution apply irrespective of the type of resistance (forms of resistance being barbell, dumbbell, cable, machine, etc). In addition, over the course of the next year youll be performing a number of variations of basic movements. For instance, you could be performing a seated version of an exercise in one program but then a standing version in a subsequent program. The different body positions for different basic exercise variations can include seated upright, standing, lying flat, seated on an incline and lying on a decline. Finally, a note about hand placement and grip width. Different exercises require the use of different hand grips and widths. Here are some basic definitions for hand positions and grip widths: Pronated: overhand grip Supinated: underhand grip Neutral / Parallel: palms facing inward Wide Grip: shoulder width and wider * Medium: shoulder width to 2 inches inward from shoulder width * Close Grip: hands anywhere from 1 to 8 inches apart * * Please note that these vary by the individual.

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Day 1 (MONDAY)
Barbell Cuban Rotation [t-nation.com scroll down] Straight-Arm Cable Pressdown [exrx.net] Push Press [exrx.net] Neutral Grip Pull-Up [bodybuilding.com] Incline Barbell Bench Press [exrx.net perform on incline bench] Bent-Over Dumbbell Row [exrx.net use dumbbell]

DAY 2 (TUESDAY)
Barbell Deadlift [exrx.net] Barbell Stiff-Leg Deadlift [exrx.net] Barbell Single-Leg Split Squat [exrx.net] Single-Leg Press [exrx.net use 1 leg at a time] Hanging Leg Raise [exrx.net]

DAY 3 (THURSDAY)
Reverse Push-Up [exrx.net] Push-Up with Feet Elevated on Bench [exrx.net place feet on bench] Bent-Over Supinated Barbell Row [exrx.net with hands supinated] Slight Incline Dumbbell Bench Press [exrx.net on incline bench with db] Cable Pulldown with Rope Attachment [exrx.net] Seated Swiss Ball Dumbbell Scott Press [larryscott.com scroll down]

DAY 4 (SATURDAY)
Front Squats [exrx.net] Barbell Lunges [exrx.net] Single-Leg Leg Curls [exrx.net one leg at a time] Cable Pull-Through [t-nation scroll 1/2 way down] Cable Kneeling Crunch [exrx.net]

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APPENDIX B: TRAINING NOTES

TRAINING PROGRAM NOTATION (1A, 1B, ETC.)
The exercises are ordered either by number (1,2,3, etc.) or by a number/letter combination (1, 2a, 2b, 3, etc.) What does this mean? Basically, perform the exercises in numerical order. Perform all the sets of exercise 1 first, all the sets of exercise 2 second, and so forth. If there is more than one exercise with a given number (e.g., 2a, 2b, etc.) they are to be done together as supersets. Instead of performing all the sets of exercise 2a before moving on to exercise 2b, you would perform one set of exercise 2a and then one set of exercise 2b, alternating back and forth between the exercises marked with a 2 until all sets have been completed. After all the 2 exercises have been completed in the alternating fashion, you would move on to the exercise (or group of exercises) marked 3 (or 3a, 3b. etc.). An example will make this clear. Example of Training Notation:

DAY 3 (THURSDAY)
(1a) Reverse Push-Up (1b) Push-Up with Feet Elevated on Bench (2a) Bent-Over Supinated Barbell Row (2b) Slight Incline Dumbbell Bench Press (3a) Cable Pulldown with Rope Attachment (3b) Seated Swissball Dumbbell Scott Press 3x8 3x8 4x5 4x5 3 x 10 3 x 10 15 seconds 75 seconds 60 seconds 60 seconds 45 seconds 45 seconds

Actual Order of Exercises:

1. 2. 3. 4. 5. 6. Reverse Push-Up (Exercise 1a, Set 1 of 3, 8 Reps, Rest 15 seconds) Push-Up (Exercise 1b, Set 1 of 3, 8 Reps, Rest 75 seconds) Reverse Push-Up (Exercise 1a, Set 2 of 3, 8 Reps, Rest 15 seconds) Push-Up (Exercise 1b, Set 3 of 3, 8 Reps, Rest 75 seconds) Reverse Push-Up (Exercise 1a, Set 3 of 3, 8 Reps, Rest 15 seconds) Push-Up (Exercise 1b, Set 3 of 3, 8 Reps, Rest 75 seconds)

7. Bent-Over Row (Exercise 2a, Set 1 of 4, 5 Reps, Rest 60 seconds) 8. Slight Incline DB (Exercise 2b, Set 1 of 4, 5 Reps, Rest 60 seconds) 9. Bent-Over Row (Exercise 2a, Set 2 of 4, 5 Reps, Rest 60 seconds) 10. Slight Incline DB (Exercise 2b, Set 2 of 4, 5 Reps, Rest 60 seconds) 11. Bent-Over Row (Exercise 2a, Set 2 of 4, 5 Reps, Rest 60 seconds) 12. Slight Incline DB (Exercise 2b, Set 2 of 4, 5 Reps, Rest 60 seconds) 13. Bent-Over Row (Exercise 2a, Set 2 of 4, 5 Reps, Rest 60 seconds) 14. Slight Incline DB (Exercise 2b, Set 2 of 4, 5 Reps, Rest 60 seconds) 15. Cable Pushdown (Exercise 3a, Set 1 of 3, 10 Reps, Rest 45 seconds) 16. Seated Press (Exercise 3b, Set 1 of 3, 10 Reps, Rest 45 seconds) 17. Cable Pushdown (Exercise 3a, Set 2 of 3, 10 Reps, Rest 45 seconds) 18. Seated Press (Exercise 3b, Set 2 of 3, 10 Reps, Rest 45 seconds)
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19. Cable Pushdown (Exercise 3a, Set 2 of 3, 10 Reps, Rest 45 seconds) 20. Seated Press (Exercise 3b, Set 2 of 3, 10 Reps, Rest 45 seconds)

UNILATERAL MOVEMENTS
With respect to the unilateral movements (i.e.single-leg, single-arm and single side movements), complete the prescribed reps for each limb / side. Meaning that if you are to do 3 sets of 5 for leg curls, a total of 10 reps between the two sides are to be performed per set (5 reps for the right leg + 5 reps for the left leg). Unless specified as alternating complete the prescribed reps for one side before performing any reps for the other side (essentially one side at a time).

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APPENDIX C: NUTRITION NOTES

1. Whenever possible, the foods you purchase should be organic. Please keep in mind however, that if you cant find organic foods or if they arent financially appropriate for your budget, non-organic foods are still acceptable. 2. Buy fresh produce whenever possible. Frozen fruits and veggies are perfectly fine as substitutes however. 3. Meals are to be consumed 2-4 hours apart. 4. You can combine the foods within each meal as you like. 5. Vinegar (any type) may be added for a salad dressing. 6. Feel free to add seasonings and spices to your dishes. 7. Consume at least 1L (4 cups) of water with each meal (1L of water is also to be added to every 60g of powder for your workout and post workout drinks). 8. The only beverages we want you consuming, outside of what are already provided in your diet, are water and green tea. 9. Eliminate any alcohol consumption. 10. Green tea is to be substituted for coffee. Restaurant considerations: When you do have to eat out, there are a few guidelines to follow. The basic idea is to order a portion of protein (i.e. egg whites, chicken breast, lean cut of beef, lean fish) and some vegetables (i.e. a garden salad and a side of steamed veggies). Order all of your meals specially prepared with low-fat, low sugar sauces, dressings, and toppings. Traveling: When traveling, try to stay in hotels in which you can store groceries (in refrigerator) and prepare meals (via kitchenette). If this is impossible, do your best to make sure you eat every three hours in order to keep your metabolism on track. If youre having difficulty, a good last resort is to try to eat good meals 3 times per day. Use protein supplements and snack on fruit, nuts, and fish oil capsules for the remaining portion of the day. This might mean 3 shakes and 3 meals per day. 11.

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APPENDIX D: SUPPLEMENTS
The supplement strategy that you are going to follow is a simple one. Listed below are the supplements youll need to have on hand over the course of your Scrawny to Brawny programs. Please discontinue use of all other supplements you may have already been taking unless they were prescribed by a physician. If you want to consume a multi-vitamin/mineral, feel free, but doing so is largely unnecessary as your micronutrient requirements should be covered with the foods youll be consuming. PRODUCT NAME: Surge COMPANY: Biotest (Recovery Drink) Dose / serving size: See meal plans for details Additional instructions: N/A Click Here To Purchase Online

PRODUCT NAME: Low Carb Grow COMPANY: Biotest (Milk Protein Blend) Dose / serving size: See meal plans for details Additional instructions: N/A Click Here To Purchase Online

PRODUCT: Creapure COMPANY: Prolab (Creatine) Dose / serving size: Take 5g with your post-exercise recovery drink Additional instructions: N/A Click Here To Purchase Online

PRODUCT: Omega 3 COMPANY: Zone Perfect (Fish Oil) Dose / serving size: See meal plans for details Additional instructions: N/A Click Here To Purchase Online

PRODUCT: Greens+ COMPANY: Greens+ Dose / serving size: See meal plans for details Additional instructions: N/A Click Here To Purchase Online

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