Gain+First+10+Pounds

8/10/2019 Gain+First+10+Pounds

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1 Copyright © 2012 – Kyle Leon and themusclemaximizer.com. All rights are reserved.

This program is perfect for you if you

haven’t gained any muscle before andwant a simple, fast solution to start seeing

noticeable results.

However, this program isn’t meant to be a

replacement for the Somanabolic Muscle

Maximizer (SMM) - think of it as a bonus

“appetizer” and SMM as the main course.

Feel free to use and benefit from this program as a stepping stone andthen move on to the advanced SMM system for maximal results.

To get started, simply weigh yourself, and select the appropriate column

from the following table.

Hey, it’s Kyle Leon here and I’d like to introduce you to a program I call:

“How To Gain Your First 10 Pounds”.

I’ve put this bonus program together specifically for men who have

limited experience with A muscle building diet - the beginner that wants

to start in the shallow end of the pool so to speak.

How To Gain YourFirst 10 Pounds




Now it’s important that you time

your Six Meal Plan (Breakfast,

Lunch, Dinner and 3 Snacks) so

that they’re evenly spaced outover the course of the day. Here’s

an example of what a typical day

might look like for an individual

that works a 9-5 job:

8:00a.m. Breakfast: hard boiled eggs, strawberries and

ezekiel bread with butter

10:00am Snack: chicken with brown rice and broccoli

12:00 p.m. Lunch: chicken breast sandwich

3:00pm Snack: cottage cheese with mixed nuts and blueberries

5:00 p.m. Dinner: salmon, sweet potato, and mixed vegetables

8:00 p.m. Snack: meat/poultry with sweet potato

Now for the weight training portion of the program, determine your

body type and use the weight training guide that was supplied with SMMprogram.

To your results,

Kyle




Under 139 lb Measure

MEAL 1 (Breakfast)

Whole-wheat or grain bread 2 slices

Egg whites 1/2 cup

Whole egg 1

Oats 1 cup

Fruit (any type) 1 cup

MEAL 2 (Snack)

Meat or Poultry (any type) 5 oz

Brown rice 1/2 cup

Vegetables (any type) 1

Olive oil 1/2 tbsp

MEAL 3 (Lunch)

Processed meat (any type) 3 slices

Whole-wheat pita 1/2 pita

Salad dressing 1/2 tbsp

Cottage cheese 1/2 cup

Fruit (any type) 1/2 cup




MEAL 4 (Snack)


Brown rice 1/4 cup

Vegetables (any type) 1/4 cup

Olive oil 1/2 tbsp

MEAL 5 (Dinner)


Sweat potato 1


Olive oil 1/2 tbsp

MEAL 6 (Snack)

Whole-wheat or grain pasta 3/4 cup


Sauce 1/2 cup

Total Calories = 2854

PWO ShakeProtein powder (any type) 1 1/2 scoops

Fruit (any type) 2 cups




140-159lb Measure

MEAL 1 (Breakfast)

Whole-wheat or grain bread 3 slices Egg whites 1/2 cup

Whole egg 1

Oats 1 cup


MEAL 2 (Snack)


Brown rice 1/2 cup


Olive oil 1/2 tbsp

MEAL 3 (Lunch)


Whole-wheat pita 1 pita







MEAL 4 (Snack)


Brown rice 1/2 cup


Olive oil 1/2 tbsp

MEAL 5 (Dinner)


Sweat potato 1

Vegetables (any type) 1cup

Olive oil 1/2 tbsp

MEAL 6 (Snack)



Sauce 1/2 cup


PWO Shake

Protein powder (any type) 2 scoops

Fruit (any type) 2 1/2 cups 1/4 cup




160-180Lb Measure

MEAL 1 (Breakfast)

Whole-wheat or grain bread 3 slices Egg whites 1/2 cup

Whole egg 1

Oats 1 cup


MEAL 2 (Snack)


Brown rice 3/4 cup


Olive oil 1/2 tbsp

MEAL 3 (Lunch)









MEAL 4 (Snack)


Brown rice 3/4 cup


Olive oil 1/2 tbsp

MEAL 5 (Dinner)


Sweat potato 1


Olive oil 1/2 tbsp

MEAL 6 (Snack)



Sauce 1/2 cup


PWO Shake

Protein powder (any type) 2 1/2 scoops

Fruit (any type) 3 cups




Above 180lb Measure

MEAL 1 (Breakfast)

Whole-wheat or grain bread 3 slices

Egg whites 1/2 cup

Whole egg 1

Oats 1 1/4 cup


MEAL 2 (Snack)


Brown rice 3/4 cup


Olive oil 1/2 tbsp

MEAL 3 (Lunch)









MEAL 4 (Snack)


Brown rice 1 cup


Olive oil 1/2 tbsp

MEAL 5 (Dinner)


Sweet potato 1


Olive oil 1/2 tbsp

MEAL 6 (Snack)



Sauce 1/2 cup


PWO Shake

Protein powder (any type) 3 scoops

Fruit (any type) 3 1/2 cups




Q & A

1. Do I have to do this program?No, absolutely not. If you have some experience with a muscle building

diet and/or you’re wanting to go right to the main SMM program, feel free!

2. How long should I stay on this program before advancing to the

SMM program?

As long as you want to or until you’ve gained your first 10 pounds. Some

people just love the simplicity and the results of this bonus program and

stay on it for the first few months.

3. What do I do after this program?

Begin the 12-week SMM program.

4. Do I have to eat those same foods everyday?

Yes. There has been enough variation allowed to come up with literally

dozens of different meals.

Gain+First+10+Pounds

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