Muscle Building Program: The Cyclone Challenge

What is the Cyclone Challenge

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

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

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

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

Cyclone

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

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

Learn more about Cyclone

Training Tips

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

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

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

Nutrition Tips

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

Breakfast

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

Add a piece of fruit to breakfast

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

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

Mid-morning Snacks

Pick any one of the following 1-4	Kcal	Carbs	Protein	Fat
Large handful of mixed nuts, raisins and sultanas 40g	209 kcal	14g	8g	13g
Reduced fat peanut butter 30g on 2 multigrain crisp breads	250 kcal	23g	8g	13g
Tuna, Mushroom, Parsley and lemon stuffed Pitta	372 kcal	28g	29g	16g
Chicken and peanut stir fry with noodles	486 kcal	42g	40g	17g

Lunch

Pick any One of the following 1-5	Kcal	Carbs	Protein	Fat
Chicken salad with in a wholemeal wrap (100g chicken)	391 kcal	37g	38g	11g
Tuna Salad and a wholemeal pitta bread	315 kcal	31g	44g	2g
Three Bean and Red Pepper Soup (400g) with 2 slices of Bergen bread	448 kcal	58g	20g	13g
Feta Cheese and cottage cheese salad with light Balsamic Vinegar	229 kcal	11g	23g	8g (also add a piece of fruit)
Wholemeal pitta x2 with chicken and mixed salad	410 kcal	56g	37g	3g

Add a piece of fruit to lunch

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

Mid-afternoon Snacks

Pick any one of the following 1-5 or Cyclone (on non training days)	Kcal	Carbs	Protein	Fat
Large handful of mixed nuts, raisins and sultanas 40g	209 kcal	14g	8g	13g
Cottage Cheese on crisp bread crackers	162 kcal	20g	16g	2g
Reduced fat peanut butter 30g on 2 multigrain crisp breads	250 kcal	23g	8g	13g
Low fat yoghurt with Promax	241 kcal	18g	29g	6g
Skimmed milk (250ml)	91 kcal	13g	9g	0g

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

Evening Meal

Pick any one of the following (avoid frying if possible, use olive oil)	Kcal	Carbs	Protein	Fat
Sirloin Steak with Mushrooms and Sweet Potato	448 kcal	39g	57g	12g
Seasoned Chicken with Mediterranean Vegetables and Cous Cous	474 kcal	35g	45g	15g
Chicken and Prawn Paella (400g)	453 kcal	74g	25g	5g
Chicken and peanut stir fry	486 kcal	42g	40g	17g
Salmon Steak with mixed vegetables and potatoes	452 kcal	44g	35g	15g