Primal Muscle Physique Transformation Guide

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Physique Transformation Guide

This guide will walk you from A to Z on how to build muscle, strength, power and get lean. Rather than providing a one-size-fits-all diet plan, you will learn how to identify your specific body type and what nutrition strategy works best for you and your specific goals.

And don’t worry if you can’t hit the gym every day like many programs demand, the training routine in this guide is the best blend of muscle building and strength development while only requiring three workouts per week.

Efficiency and consistency is the name of the game. We want you to maximize your time in the gym and make the most of your diet efforts. Over time, it will pay off and you will never look back!

Ready to change your physique and build a better you?

Let’s roll!

DIETING FOR YOUR

A somatotype is the term used to describe certain body shapes and structures that humans take on naturally. In other words, your somatotype is a way to identify your body type, and from that you can deduce certain metabolic tendencies and what type of nutrition strategy will work best for you.

There are three basic somatotypes we use to describe humans:

• Ectomorph: Naturally lean and long in the limbs, with difficulty building muscle/gaining weight

• Endomorph: Naturally big, pear shaped, higher body fat, with a tendency to easily gain weight

• Mesomorph: Naturally well-built and muscular, with a higher metabolism and very responsive muscle cells

But what do these three terms mean in reality? In short, ectomorphs stay lean

despite hours in the gym, endomorphs struggle to shift their gut, and mesomorphs pack on muscle with ease. Learning which body shape you were born with, and understanding what that means for your diet plans, will help you eat smarter to maximize your potential and get closer to building the body that you’ve always wanted.

Regardless which somatotype fits you the closest, don’t think you can’t change your body shape/look. Somatotypes simply provide a generalization that give you an idea of how your body will respond to different diet and training strategies.

The sections below will teach you about each of these somatotypes and how to identify which one closest resembles your body structure.

Endomorph

Quite bluntly, endomorphs put on weight rather easily and keep it on. Their build

YOUR BODY TYPE(Somatotype)

is generally wider than a mesomorph or ectomorph due to a large rib cage, wide hips, and somewhat shorter limbs. The conundrum most endomorphs face is that they can pack on muscle quickly but not without a generous amount of accompanying body fat. As such, endomorphs need to be extra careful about what and how much they eat, especially if they want to get lean.

The bonus for endomorphs is that they can definitely develop big, muscular, and powerful physiques in a hurry if they train and diet appropriately.

Are You an Endomorph?

If you have naturally wide hips, shorter limbs, and a big rib cage, as well as being the type of person that can look at a slice of pizza and seemingly gain weight, you may be a predominant endomorph. Identifying features of a typical endomorph are:

• Thick rib cage

• Thick joints

• Slightly shorter limbs (may still be tall though)

• Wide hips (generally wider than clavicles)

Ectomorph

An ectomorph typically has long limbs, narrow hips, small muscle bellies, and is very lean. These individuals are often referred to as “hardgainers” because they generally have to eat a hefty amount to put on any weight. We all have that tall scrawny friend that can eat fast food and guzzle soda by the gallon and they don’t seem to put on an ounce of fat; that is your classic example of an ectomorph.

tend to maintain their lean look and “stringy” muscle bellies. However, it’s not all doom and gloom if you’re a hardgainer, because with consistency and time you can develop a muscular and ripped physique (while eating a lot of food, which is what mesomorphs and endomorphs envy).

Are You an Ectomorph?

If you’ve got the build of a scrawny endurance athlete (e.g. marathoner, cyclist, etc.) and have a hard time gaining weight/ muscle even when you eat a lot, you are likely a predominant ectomorph. Features that resemble the ectomorph are:

• Narrow hips and clavicles

• Long limbs and small joints

• Stringy muscle bellies

• Naturally very lean

Mesomorph

The mesomorph tends to be the best somatotype for building muscle and strength quickly. But don’t get too cocky just yet if you’re an mesomorph, as this body type can certainly put on fat in a hurry as well if you’re not careful with your diet and physical activity.

Even when ectomorphs start pumping heavy iron and eating like a horse, they

Physically, mesomorphs naturally have very broad shoulders (clavicles), a narrow waist,

"...eat smarter to maximize your potential and get closer to building the body that you’ve always wanted.

"“What if I’m a hybrid of somatotypes?”

and naturally round/full muscle bellies. Mesomorphs tend to be a little stockier naturally, with a longer torso and shorter limbs. As such, they can generate a lot of explosive power and are usually great at strength sports, like powerlifting.

Are You a Mesomorph?

If you’re naturally muscular and relatively lean, chances are you’re predominantly a mesomorph. Key features that make up a mesomorph are:

• Wide clavicles/broad shoulders

• Narrow waist

• Shorter limbs and long torso

• Round and full muscle bellies

• Thinner joints

In reality, pretty much everyone exhibits characteristics that are a mix of all somatotypes. The somatotypes are essentially like extremes on a scale, and the goal is to pick the one that closest resembles your body morphology as that is your predominant somatotype.

If you feel like you’re an equal mix of two somatotypes, such as a meso-ectomorph – a tall, muscular person with naturally low body fat - then we recommend finding a balance between the strategies provided for those two somatotypes.

Trial and error play a big role in your success when it comes to building muscle and burning fat, so if you find yourself not making progress in the right direction, don’t be afraid to try new strategies that apply to a different somatotype. We tend to see ourselves as the somatotype that we want to be and not the somatotype that we are closest resemble. Be honest with yourself so you can diet and train accordingly.

DETERMINING YOUR ENER

How to Calculate Your Calorie Goal

Step 1: Calculate your basal metabolic rate (BMR) by multiplying your bodyweight (in pounds) by:

• 12 if you’re predominantly an endomorph

• 14 if you’re predominantly a mesomorph

• 16 if you’re predominantly an ectomorph

If you’re a “inbetweener,” use the middle number between those two somatotypes; so for an endomesomorph, you would use 13 as the multiplier.

Step 2: Determine your Total Daily Energy Expenditure (TDEE) by accounting for your lifestyle activity factor (i.e. calories expended from daily activities like work and exercise)

• Sedentary — Sitting at a desk most of the day with no formal exercise  Multiply your BMR by 1.1

• Slightly Active — Light exercise 2

to 3 times per week with little activity otherwise  Multiply your BMR by 1.2

• Moderately Active — Moderate exercise 3 to 4 times per week with little activity otherwise  Multiply your BMR by 1.3

• Highly Active — Vigorous exercise 3 to 5 times per week and somewhat active otherwise  Multiply BMR by 1.5

• Extremely Active — Vigorous exercise 4 or more times per week and a labor-intensive day job (construction, landscaping, etc.)  Multiply your BMR by 1.7

Step 3a: If your goal is primarily to build muscle, you need to be in a caloric surplus. So, multiply your TDEE (calculated in step 2) by 1.1 to calculate your overall calorie goal.

Step 3b: If your goal is to cut body fat, you need to be in a caloric deficit (ideally every day). Thus, multiply your TDEE (calculated in step 2) by 0.8 to calculate your calorie goal.

NERGY & NUTRIENT NEEDS

Now that you have your starting calorie goal figured out, we will show you how to use that number to determine the amount of protein, carbs, and fats to eat for your specific body type.

Determining Your Macronutrient Intake

The trick for determining your specific protein, carb, and fat intake is playing to your body’s metabolic tendencies.

The main variable at play between the different somatotypes is carbohydrate

intake. Ectomorphs tend to be highly insulin sensitive and can tolerate high amounts of carbs; mesomorphs generally do best with a moderate amount of carbs and fat; endomorphs usually have to be strict about carb intake to avoid putting on unnecessary body fat.

Protein intake, however, across all somatotypes is generally best around 1.21.5 grams per pound of bodyweight.

With that in mind, here’s how to determine your macronutrient needs (keep your calorie goal handy as you will use it below):

" The main variable at play between the different somatotypes is carbohydrate intake.

Predominant Ectomorph

Protein intake: 1.2 grams of protein per pound of body weight

� For example, if you weigh 160 lbs, you will aim for: 160 x 1.2 = 192 grams of protein per day

Protein has 4 calories per gram, meaning: 192 x 4 = 768 calories from protein per day

Carb intake: 2.5 grams of carbs per pound of body weight

� For example, if you weigh 160 lbs, you will aim for: 160 x 2.5 = 400 grams of carbs per day

Carbs have 4 calories per gram, meaning: 400 x 4 = 1600 calories from carbs per day

Fat intake: Makes up remaining amount of calorie intake after accounting for protein and carbs

• The 160 lb individual

• Above is consuming: 1600 + 768 = 2368 calories per day from protein and carbohydrates. As an example,

let’s say this person’s total calorie goal is 3300

• Fat has 9 calories per gram, so 33002368 = 932 calories from fat

• 932/9 = 104 grams of fat per day

Predominant Mesomorph

Protein intake: 1.3 grams of protein per pound of body weight

� For example, if you weigh 160 lbs, you will aim for: 160 x 1.3 = 208 grams of protein per day

Protein has 4 calories per gram, meaning: 208 x 4 = 832 calories from protein per day

Carb intake: 2 grams of carbs per pound of body weight

� For example, if you weigh 160 lbs, you will aim for: 160 x 2 = 320 grams of carbs per day

Carbs have 4 calories per gram, meaning: 320 x 4 = 1280 calories from carbs per day

Fat intake: Makes up remaining amount of calorie intake after accounting for protein and carbs

• The 160 lb individual above is consuming: 1280 + 832 = 2112 calories per day from protein and carbohydrates. As an example, let’s say this person’s total calorie goal is 2800

• Fat has 9 calories per gram, so 28002112 = 688 calories from fat

• 688/9 = 76 grams of fat per day

Predominant Endomorph

Protein intake: 1.5 grams of protein per pound of body weight

� For example, if you weigh 160 lbs, you will aim for: 160 x 1.5 = 240 grams of protein per day

Protein has 4 calories per gram, meaning: 240 x 4 = 960 calories from protein per day

� For example, if you weigh 160 lbs, you will aim for 160 grams of carbs per day

Carbs have 4 calories per gram, meaning: 160 x 4 = 640 calories from carbs per day

Fat intake: Makes up remaining amount of calorie intake after accounting for protein and carbs

• The 160 lb individual above is consuming: 640 + 960 = 1600 calories per day from protein and carbohydrates. As an example, let’s say this person’s total calorie goal is 2400

Fat has 9 calories per gram, so 24001600 = 800 calories from fat

800/9 = 89 grams of fat per day

Notes for “Inbetweeners”

As mentioned previously, if you feel you’re an equal mix of two somatotypes, feel free to find a happy middle ground between the numbers. For example, if you think you’re a mix of endomorph and mesomorph, maybe try eating 1.4 grams of protein per pound of body weight, 1.5 grams of carbs per pound of body weight, and then the rest of your calories from fat.

mealfrequencyANDSPREADINGOUT MACRONUTRIENT INTAKE

In general, you should try and balance your macronutrient intake out across each meal that you eat. At the very least, you want to include an ample amount of quality/ complete protein in each meal/snack, as the amino acids are the core nutrients that help your body repair and synthesize muscle tissue. The next section outlines the best protein sources for helping you achieve this.

You don’t have to be too nitpicky about when you eat your carbs and fats, but it does behoove you to eat a good amount of carbs before and/or after training, as this is when your body is best at utilizing glucose for muscle building and energy. Fat intake should remain relatively balanced throughout the day/across meals.

In terms of meal frequency, the main thing is to avoid extremes (e.g. only eating one meal a day). While you don’t necessarily eat every 2 hours like common bodybuilding lore would have you believe, most people do best eating somewhere between 3-5 meals/snacks each day.

However, in some cases, intermittent fasting (IF) can be a useful dieting tactic...

Also note that you may consume unlimited calorie-free and some low-calorie liquids to stay hydrated while you are fasting; this includes things like coffee, herbal tea, preworkout supplements, etc.

Intermittent fasting (IF) is a feeding pattern where you fast for a modest time - usually 16-18 hours - throughout the day and then eat during a specific timeframe. For example, if you fast for 18 hours, then you have 6 hours to eat your meals (this is called an 18-6 IF schedule). Hence, your day might look like this:

• 6:30 AM -- Wake up

• 6:30 AM - 12:30 PM -- Fasting Period

• ( Begin eating phase)

• 12:30 PM-- Meal 1 ("Breakfast")

• 3:00 PM-- Meal 2

• 5:30 PM-- Meal 3

• ( End eating phase)

Thus, your feeding window is approximately six hours, meaning the remaining 18 hours of the day/night are spent avoiding caloriecontaining food/drink. Note that you will most likely be sleeping for a large portion of the fasting phase, making the process quite a bit easier than it seems.

In general, IF is most suitable for endomorphs or mesomorphs who are trying to lose body fat (or build muscle while remaining as lean as possible). This doesn’t mean ectomorphs can’t succeed on IF, but if your goal is primarily to build muscle and you have a high metabolism, then fasting is largely counterintuitive (plus you’d have to eat a lot of food in a small amount of time, which can be a digestive nightmare).

“What is Intermittent Fasting? Should I do it?”

On average, you should reasonably aim to build about 1-2 lbs of muscle per week if you’re a beginner. If you eat enough and constantly progress in your workouts, you’ll be packing on lean size and building strength on a daily basis. If you’re a more advanced or intermediate lifter, ½ lb per week is a realistic goal.

The same generally applies for fat loss, if that is your primary goal. For people who are highly overweight, you may be able to safely lose 3-4 lbs per week.

Remember though, progress is not always linear; some weeks you might not gain or lose any weight, while other weeks you will see a 2-3 lb change.

“What should I do if my weight gain/weight loss stalls?”

You will inevitably reach plateaus where it seems like you just can’t build more muscle or lose more body fat. Don’t panic, though. This is completely normal and part of the process.

When you reach a point where your weight hasn’t significantly changed for two or more weeks, either reduce or increase your calorie intake by 10-15% (reduce if you’re trying to lose weight and vice versa). Follow your new calorie intake for at least two weeks and reassess your progress. If you still aren’t seeing much change, repeat the process as necessary.

“How much muscle should I expect to build every week?

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Where to From Here?

Now that you have determined your starting nutrient needs and what to expect in terms of building muscle and losing body fat, let’s talk a little bit about food selection and the finer points of diet for each somatotype.

best foods for building muscle and losing fat

Below you will find an overview of the best foods to include in your diet for building muscle and losing body fat, regardless which body type you are. Remember, it’s not necessarily so important that you eat only these foods, but rather that you control your overall calorie and macronutrient intake.

Even though grilled chicken breast is healthy in the sense that it’s mostly protein

and somewhat low in calories, you can still overeat it. By the same token, eating a small slice of pizza or a cookie won’t in and of itself make you gain body fat or ruin your fat loss efforts.

Ultimately, the quantity of food you eat is what determines if your diet is healthy or not. Nevertheless, here are the foods we recommend you focus your diet around regardless which body type you are:

LEAN PROTEIN SOURCES

• Grilled/baked chicken breast (skinless)

• Ground chicken

• Ground turkey (>93% lean)

• Lean steak cuts

• Ground beef (>93% lean)

• Ground bison

• Freshwater fish

• Egg whites (whole eggs are fine and also a good fat source)

• Protein powder (try not to rely on this, whole food is the priority)

• Plain Greek yogurt

• Low fat/fat-free cottage cheese

CARBOHYDRATE SOURCES

• Oats

• Cream of Rice or Cream of Wheat

• Sweet potato/yams

• Beans and lentils

• Red-skinned or white potatoes

• Rice - Jasmine, Basmati, Brown, White

• Quinoa, Barley, Couscous, etc.

• Rice cakes

HEALTHY FAT SOURCES

• Seeds: chia, sesame, flax, sunflower. pumpkin, etc.

• Avocado

• MCT oil

• Nuts: almonds, cashews, walnuts, macadamia nuts, etc.

• Nut butters: peanut butter, cashew butter, almond butter, etc.

• Coconut flakes (unsweetened) and coconut oil

• Olive oil, macadamia nut oil, peanut oil, sesame oil, flax oil, fish oil

• Low-fat cheese (any variety)

Sample Meal Plan

Note: the amounts of each food are not included since they would need to be adjusted to your specific macronutrient/ calorie needs. This is just meant to give you a general idea of how to get a variety of foods in your diet:

• Meal 1—Egg whites/whole eggs, oats, blueberries

• Meal 2—Grilled chicken breast, baked sweet potato, raw almonds, spinach

• Meal 3 (Pre-workout)—Roasted turkey breast, jasmine rice, avocado, broccoli

• Meal 4 (Post-workout)—Whey protein shake (with banana and skim milk blended in)

• Meal 5—Lean beef/steak, brown rice, asparagus

• Meal 6—Cottage cheese with macadamia nuts mixed in

tips for ectomorphs

Being an ectomorph/hardgainer can feel hopeless at times, particularly if your goal is to build an appreciable amount of muscle mass. The good news is that even those who are extreme ectomorphs can pack on slabs of muscle, you’ll just need to get used to eating (a lot) and really maximizing your time in the gym (which we will help you with later). Here are some tips for hardgainers that are sure to help for both building muscle and staying lean.

Focus on foods that are caloriedense (eat a little “junk” if necessary)

Ectomorphs are good at processing carbohydrates into energy and your fast metabolism means that you burn off fat easily. Most ectomorphs will struggle to reach their calorie and macronutrient demands if they eat strictly “clean” foods, so if you need to add in some junk food,

like pizza, ice cream, cookies, etc. then do so. However, your diet should still be mostly comprised of the recommended foods discussed in the last section.

Drink shakes/smoothies if you can’t eat enough!

If you find it hard to stomach enough solid food to meet your calorie demands, get creative and make some nutrient-dense shakes or smoothies. It can be as simple as throwing whey protein in a blender and adding milk, almond butter, and fruit. Homemade shakes and smoothies can easily pack upwards of 800 easy-to-digest calories, meaning there’s no excuse for an ectomorph to fall short of their calorie goal.

Limit your cardio and focus on weight training

The downside of being an ectomorph is that you will likely struggle to bulk up because your fast-twitch fibers are underdeveloped. This means you need to limit cardio (which tends to focus on slowtwitch muscle fibers) and prioritize intense, heavy weight training that focuses on compound exercises. (Later, we will provide a program that does just that.)

Try and eat 4-6 meals/snacks over the course of the day

Since ectomorphs tend to have a higher metabolic rate, things like intermittent fasting are probably not going to be ideal, especially if you’re goal is to build muscle. For most ectomorphs, eating every 2-4 hours is best, as this will make it easier to get all your calories in without making you feel bloated from all the food intake. Plus, eating every few hours will give your body the necessary nutrients to repair and build

tips for endomorphs

If you find that you have a rather large bone structure and easily put on body-fat (generally in the trunk area) then you may be a predominant endomorph. The good news is that you can absolutely still develop a lean, muscular physique, you’ll just need to take extra precautions with your diet and have due diligence with your training.

Focus on nutrient-rich foods

Endomorphs should, for the most part, eat a “clean” diet that is lower in carbs and incorporates a good amount of healthy fats and lean proteins to keep appetite under control. Try and greatly limit intake of sim ple sugars/carbs and empty-calorie foods, like soda, candy, breaded meat, etc.

Try lowering your carb intake if you’re not losing body fat

For an endomorph who’s trying to lose body fat, you will likely need to cut carb intake significantly. While you don’t nec essarily need to be on the keto diet (which is usually less than 30 grams of carbs per day), you may need to drop carb intake to around 50-100 grams to really get the body

fat melting off. Don’t be afraid to experiment and see how your body reacts to a low-carb diet.

Do a few cardio sessions each week (preferably after you train with weights)

Even when an endomorph is trying to build muscle, doing a few cardio sessions each week can help keep fat gain to a minimum. Don’t be afraid to add in 30-40 minutes of steady-state cardio after you hit the

tips for MESomorphs

Mesomorphs tend to get the best of both worlds in terms of being able to pack on lean muscle and staying lean. However, when a mesomorph “half-asses it” in the gym and slacks on their diet, they are prone to excessive fat gain and lackluster growth, just like an endomorph.

Using the 90-10 principle for diet

Mesomorphs can get away with eating a little bit of junk in their diet, but not as much as the ectomorph. We like to think of this as the 90-10 principle, where about 90% of your diet is “clean” foods and 10% can be from junk. In reality, if you’re a mesomorph eating 3000 calories per day, then 300 (10%) of those calories coming from junk, like ice cream or cookies, isn’t much at all and won’t hinder your progress.

Limit cardio during both fat loss and muscle building phases; focus on weight training

Mesomorphs will generally need to do some cardio during a fat loss phase, but for

muscle building it’s not necessary as long your diet is under control. As with ectomorphs, mesomorphs need to focus mainly on intense weight training and compound movements.

TRAINING ROUTINE FOR DEVELOPING STRENGTH & BUILDING MUSCLE

The routine in this program is a great way to develop strength and pack on quality size. You can also use this program while you work to cut body fat by simply adding in some additional cardiovascular exercise as necessary.

The great thing about this routine is that it’s flexible and efficient. You only train with weights three days per week, but each workout is a full-body workout and you hit each muscle group frequently enough to stimulate growth and strength development. If you’re moving at a good pace, you should be able to complete each workout in about an hour or less.

Weekly Workout Schedule

For building muscle, only do cardio as you see fit per the recommendations for your body type. The following workouts are to be performed in a one-on, one-off fashion (with two days off each time you complete the three-workout cycle). So, your weekly training regimen may look like this:

• Monday--Workout A (Hypertrophy)

• Tuesday--Rest

• Wednesday—Workout B (Strength)

• Thursday--Rest

• Friday--Workout A (Hypertrophy)

• Saturday—Rest

• Sunday—Rest

The Training Routine

The listed number of sets DOES NOT include warm-up sets. Do about three sets of very light weight on the first exercise FOR EACH MUSCLE GROUP being trained on a given day. The designated number of reps mean you use a weight that gets you about one rep shy of failure by the time you achieve the set number of reps.

Rest about 60 seconds between sets during Workout A. Rest about 90 seconds between sets during Workout B, as you want to focus on moving heavier weights (with proper form).

Workout A

Exercise Sets

Rep Ranges (if you can’t do 10 reps, use a lighter weight; if you can do more than 12 reps, increase the weight)

Planks

Workout B

As few as possible

Exercise

Planks

As few as possible

3-5 minutes of total time planking, rest only as needed until you reach target time

Rep Ranges (if you can’t do 4 reps, use a lighter weight; if you can do more than 6 reps, increase the weight)

3-5 minutes of total time planking, rest only as needed until you reach target time

Exercise Suggestions

Compound Chest Exercises – Flat barbell or dumbbell bench press is king here, but inclines or even declines work too. Any chest-based machine exercise works too. For a bodyweight option, pushups or pushup variations are great.

Triceps Isolation Exercises – Cable triceps press-downs, overhead triceps extensions, skull-crushers, triceps kickbacks, or any triceps-specific machine. For bodyweight exercises, diamond pushups work well or even dips.

Compound Back Exercises – Pull-ups (weighted or bodyweight), barbell rows, dumbbell rows, lat pulldowns, or any back specific machine.

Biceps Isolation Exercises – Barbell curls, dumbbell curls, preacher curls, hammer curls, concentration curls, or any biceps specific machine.

Compound Leg Exercises (Quad Focus)

– Squats, lunges, leg press, leg extension, smith machine squats, or goblet squats. For bodyweight exercises – move to pistols once traditional squats get too easy.

Posterior Chain Exercises – Deadlift, good mornings, glue-ham raises, kettlebell swings.

Training Tips - Focus on Progression

If you are just getting started - try two sets for the hypertrophy workouts (workout A) instead of three and see how you feel the next day. This program can be run indefinitely - when weight feels light, add more.

Try to stick to the same exer cises per bodypart for at least 8-12 weeks - then feel free to change it up. For example, fo cus on the flat bench dumbbell press for your primary chest movement chest for eight weeks, then, if you want, you can move to something else, like incline barbell bench press or decline barbell bench press.

BRINGING IT ALL TOGETHER

No matter how busy your life is, there’s no excuse not to take care of your health and well-being. The training program in this guide requires less than 3 hours of time spent working out per week. There are 168 hours in week, meaning that’s less than 2% of your week dedicated to training. Like we said: no excuses!

We know this has been a lot of information to digest and comprehend, but learning and educating yourself is an essential part of you developing a leaner, more muscular, and stronger physique. We made this book to help you understand everything you need to know before starting your journey to your best body!

With that in mind, we implore you to take action now, because there will never be a better time. Start by assessing your body type (critically and honestly), then calculate your diet demands, prepare your meals for the first week, mentally focus on what your workouts will be like, and make it happen!

If at any point you feel like you’re not making progress, take a step back, assess your long-term goals, and make any necessary changes to your current habits to continue your journey. Please though, don’t give up! We encourage you to reach out to us if you’re ever questioning your methods or in need of further direction.

Setbacks will happen, but you can overcome them. In fact, getting through all the trials and tribulations is what gives meaning to triumphs. You create your own success, and this guide is meant to give you the tools to start on that path towards your goals (and see them through to the finish).

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MesoFX is one of the coolest supplements we've ever seen. It was developed in Russia decades ago and was used by Russian powerlifters to "legally cheat" their way to a BRUTAL, sweeping victory over the whole world in the 80's Olympics because it was undetectable on drug tests back then!

If you are eating clean, gets LOTS of protein and lifting heavy... try running a cycle of MesoFX and just watch your body explode with thick slabs of shredded muscle and raw strength and power!

Check out these amazing results people just like you have gotten with MesoFX...

RIDICULOUS STRENGTH FREAKY MASS!

"Between good eating, supplementing and sleep I got MASSIVE results. In 8 weeks, my bench went up 75lbs, squats 100lbs and all my other lifts went up sharply + my waist went down 3" and I gained 15lbs of muscle! Awesome products guys!"

Briar B. Westville, IL

SHUTDOWN YOUR

FAT STORAGE HORMONE TO BUILD MUSCLE & BURN FAT AT THE SAME TIME!

The Secret To Shredded, Lean Mass WITH Size...

Primo-33 is a revolutionary "body recomposition" supplement by Primal Muscle. It has been created to transform your overall body composition in addition to increasing strength and definition. Put simply - you will not find another "recomp" product on the market like this.

What Is "Body Recomposition"?

It is the process of building lean mass, hardening muscles, and burning fat and getting ripped all that the same time... it's the fastest way to completely transform your physique.

For years it was believed that you couldn't build muscle and burn fat at the same time... but a lot has changed in the past 5 years.

"Primo-33 is good to go! Kinda surprised how quick it works! I went to the gym after my first dose and I was just pumped! I couldn’t believe the massive pump I got! I know that I’m definitely getting another bottle, at least 1! This stuff is unbelievable. Do not drop this!!!"

DAVID

h.

"I've been on Primo-33 for about a week and I added 15 lbs to my incline dumbell press."

WILLIAM S..

GET RIPPED, STAY JACKED! MELT BODYFAT & PRESERVE ALL YOUR HARDEARNED MUSCLE GAINS! get shredded!

TriaTHERM - Formulated for MAXIMUM Results - When Other Fat Loss Formulas Fall Short!

The vast majority of fat burners on the market are formulated with nominal doses of ineffective ingredients, instead giving you a bunch of stimulants that leave you feeling like you’re high on uppers.

TriaTHERM is cut from a different cloth, containing only clinically effective fatburning ingredients in doses backed by science and research. In fact, TRIATHERM contains over 3000mg of active ingredients per serving, which is nearly 4 times the amount in the average “fat burner”. Don’t settle for inferior formulas on the market that are merely about hype and false promises.

"I was 201 lbs & was somewhere between %28-%30 body fat. I am now 219 lbs & only %19 body fat. My bench press went from 355 lbs to 426 lbs. My squat went up 82 lbs as well. I am leaner, stronger, bigger & all around better than ever before!"

cody h.

"The pills work great! I was about 250 lb before I got out here and now currently at 230 lb and I have only been out here for 2 months."

Cuffin

NEW MUSCLE CELL GROWTH, LIGHTNING FAST RECOVERY, OUTRAGEOUS MUSCLE GROWTH

Deer Antler Velvet A 2,000 YEAR OLD PERFORMANCE ENHANCER

Like the old saying goes, there’s nothing new under the sun. The use of deer antler velvet dates back over two thousand years in Eastern medicine. In fact, nearly 250 papers have been published on the manufacture, composition and biochemical effects of deer antler velvet since 1930.

This research is pretty amazing - it suggests there are quite a few benefits associated with taking deer antler velvet, such as:

• Improving Muscle Tone

• Lean Muscle Mass And Strength

• Increasing Fat Loss

• Lung Capacity

• Enhancing Metabolism

• Mental Alertness

• Mood

• Memory

• Cognition And Sleep

• Recovery from Exertion or Injury

• Immune System Support

Not to mention, deer antler velvet may also help support lower cortisol levels, and managing inflammation in bones and joints.

BOOST YOUR TEST LEVELS BY AS MUCH AS 346% AND GET RIPPED!

Build Thick, Shredded Mass And Become An ANIMAL In The WeightRoom, Boardroom... and Bedroom!

ALPHA FORGE is the world’s preeminent scientifically crafted, all-natural testosterone boosting and estrogen blocking supplement. Each serving of ALPHA FORGE features clinically backed doses of ingredients formulated to support an increase in testosterone levels and a reduction in estrogen levels naturally & safely. ALPHA FORGE does this all without suppressing your endocrine system, meaning you won’t experience negative side effects after using it.

If you’re serious about unlocking your inner “alpha” drive, maximizing your muscle building potential, being a stud in the bedroom, and obliterating stubborn body fat, then ALPHA FORGE is for you!

"I feel like I can lift a truck when I go to the gym, s**t!!!!!! I did 200 lbs on the machine T-bar for the back, I’ve never done over 180/185. So far, I’m liking it… doing chest today, can’t wait!!!!"

STEVE M.

BUILD INSANE STRENGTH!

PRIMAL CREATINE IS THE INDUSTRY STANDARD FOR PERFORMANCE ENHANCEMENT!

BUILD MUSCLE, GET STRONGER, AND IT EVEN HAS NOOTROPIC PROPERTIES!

MAX OUT STRENGTH!

And believe it or not, there are a lot more where these came from!

Primal Creatine is AMAZING. Give it a shot, you will NOT be sorry.

We are so confident you are going to get AMAZING results with it, we GUARANTEE results.

Get Bigger, Get Stronger Or DON'T PAY FOR IT!

"I feel like I can lift a truck when I go to the gym, s**t!!!!!! I did 200 lbs on the machine T-bar for the back, I’ve never done over 180/185. So far, I’m liking it… doing chest today, can’t wait!!!!"

STEVE M.

NEXT LEVEL TESTOSTERONE TECHNOLOGY NOW AVAILABLE!

WARNING: CycloST3 is ONLY for SERIOUS Lifters Who Want to Get Huge FAST!

If you’ve been paying attention, you know that the hottest product on the market for bodybuilders over the past several months is something known as MicroRNA Growth Factor Poly-Peptides.

These all-natural compounds have EVERYONE talking. They inspire awe... and more than a little fear.

That’s because some people believe they work like the clear brain-boosting tabs in the film “Limitless” except for your ENTIRE body – your muscles as well as your brain!

Some bodybuilders claim these polypeptides can pack on 6 to 12 pounds of muscle per month – EVERY month!

And now we’ve taken this ultra-advanced performance boosting technology to the next level and applied it to...

testosterone!

“...A Genuinely Safe And Effective Testosterone

Booster That Has HUGE Potential For Lifters!”

The product is called CycloST3...

And you have to SEE the results with your own eyes or you won’t believe it!

BOOST "TEST " FOR MORE LEAN MASS!

PRIMAL BOOST - THE NATURAL BOOSTER FOR STRENGTH AND ENERGY... BUILD MUSCLE, BURN FAT, LOOK GREAT!

Get Back On Top Of Your Game With Primal BOOST!

• Suffering from low T can impact strength, stamina and mood. PRIMAL BOOST is a natural Test booster that was designed to revitalize and restore your vitality.

• Users report more lean muscle mass, less body fat, increased energy and alpha-male confidence in the gym, boardroom and bedroom!

• Manufactured in an FDA registered facility, this formula contains only the best natural ingredients, including Horny Goat Weed, Tongkat Ali Extract, Saw Palmetto Extract and other popular men's products. And believe it or not, there are a lot more where these came from!

Primal BOOST Is GREAT! Give it a shot, you will NOT be sorry.

We are so confident you are going to get AMAZING results with it, we GUARANTEE results.

Get Bigger, Get Stronger Or DON'T PAY FOR IT!

"I went up 5 1/2 lbs on weight in 10 days - 212 lbs to 217 lbs! What my last set's weight use to be is now my 1st set's weight but with double the reps."

Steve A.

STRENGTH & POWER LASER-SHARP FOCUS SLEEVE-SPLITTING PUMPS!

BIONIC IS OUR MOST POWERFUL, PRE-WORKOUT ENERGY DRINK.

Build More Muscle, Bang Out More Reps, Push More Weight, and Say Goodbye To Fatigue.

THE CURRENT STATE OF PRE-WORKOUT SUPPLEMENTS

Pre-workout supplements are a dime a dozen these days. Most sports nutrition companies egregiously “label dress” their pre-workout products with bunk and underdosed ingredients (calling them “concentrated” pre-workouts).

Primal Muscle is sick of this trend, so we’re taking a stand with the game-changing formula in BIONIC! Read on to learn what separates BIONIC from the rest of the pack.

"Without a doubt, Primal Muscle's exclusive products gave me the fastest results on the planet. I got bigger and more ripped than ever in 6 weeks. After trying these products, me and all of my buddies won’t go anywhere else for supps."

DAve m.

"To gain lean muscle mass (drug-free) at an advanced age requires cutting edge supplementation. Primal Muscle’s products have helped me put on vascular, freaky-solid muscle well into my sixties. I would not want to train without this powerful product that maximizes my efforts."

TONY D.

PRIMALPROTEIN+PRE-WORKOUT

MET- PRO MRP PRIMAL SURGE

BUILDS MUSCLE, BURNS FAT TASTES LIKE HEAVEN!

INTRODUCING THE WORLD'S BEST TASTING, MUSCLE-BUILDING, FAT-BURNING MEAL REPLACEMENT EVER CREATED!

Building Muscle And Burning Fat Has NEVER Been This EASY!

If you want to build rock solid muscle and melt away body fat as fast as possible, look no further than Met-Pro MRP from Primal Muscle. It's hands down the world's best tasting, muscle-building, fatburning meal replacement bar none!

Met-Pro MRP is a nutrient packed Meal

Replacement loaded with everything you need for a complete powerhouse meal and the best part is, it tastes absolutely amazing.

INCREASE STRENGTH INCREASE POWER LASER SHARP FOCUS

Build More Muscle, Bang Out More Reps, Push More Weight, and Say Goodbye To Fatigue.

And believe it or not, there are a lot more where these came from!

Primal SURGE is AWESOME. Give it a shot, you will NOT be sorry.

We are so confident you are going to get AMAZING results with it, we GUARANTEE results. Get Bigger, Get Stronger Or DON'T PAY FOR IT!

MONSTER STACK ABC STACK

PRIMALSTACKS GET BIG, GET STRONG PACK ON FREAKY SIZE!

Get Ready For THICK SLABS Of NEW Dense Muscle On Your Arms, Chest, And Quads!

We've done it again... ANOTHER insane deal from your pals at Primal Muscle.

If your goal is muscleI'm talking about thick slabs of dense muscle on your arms, chest, quads... this is the stack for you.

STOP WASTING TIME IN THE GYM. MAXIMIZE GAINS WITH THE ABC STACK!

Need To Get RIPPED In A HURRY... And WITHOUT Sketchy Illegal Gear? Well, you can. You don’t have to seesaw between cutting fat and building muscle, decreasing the blubber but at the cost of slow muscle growth. Who has time for that?