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JJ�LjJj JJbiliJ � 1�J I � -----=====, JjJ �I;_ J_;_i- j J - _J J\_;l � �. r--- � iiiiiiiiiiiiiiiO iiiiiiiiiiiiiiiO !!!!!!!!!!!!!!!s::t" iiiiiiii 0) -r--- ===(") -C") !!!!!!!!!!!!!!!<O =N ====r-- -r--- 0) TM 3UITL i= O�A THL:T:S FITBNAECSKSP ACKS FOTRH OTSHETA RTAH IANR DER SidCeo mpreSstsriaopns YKKZ ippers 2x E lasMteisch SidBeo tHtolled ers 600WDa terproof FuVlell TcorPpoo cket Material FoPre rsonalisation I◄ 30cm/11.8in LasCeurt ReinfPoardcdeidn g MolWleeb nbg WWW.BUILTFORATHLETES.COM WELCOME MEALS THAMTA KE MUSCLE As thsaey ignoge s, abasr mea dietn h e Thleu nrcehc iinpcelassu edlee octfta issotyin,m ple kitcnhojetun ts,ht e Bguytm,w. a yntotobu u imluds cle,me atlocs h oforsoesm ob, o r(ianungnd h easlatnhdyw)i ches burfnaa tnk de eiptn h bee tshtse h aopfye o luirif te , ancdr ifsrpotsmhl eo csahlow pib lealt hiontfgh p ea st! doesmne'aytno us'truweci kmt uhd -coslmoouortehdi eJsu tshtte h ouogtfhh dtei nnaelroisnes en outgkohe ep ancdh icfkoderin n enveerdr ayy . yomuort ivgaotifoinrtog hn re e ostfth dea Tyh.e arnea 'rsr ay Witthhr ei gihntg reidtei'aestsn opyt r se ptaarset y,o dfe licioaunssdt, r afiilglhditinfosgfrwh raeoarsmrd o und wholemseoamtlehs aa rtae rb ea soensd o unnudt rititohwneoa rltl hdca atbn ep repwaireteahds T eh.fie n saelc tion princTihpmilasek eesas.co htf h ree ceinpleos-is yneo du rf eatdurriewniskat sd h i fferekneceyepog uot iobn egt ween persnountarli itbnio oonkfoilrse-mtet q uaulsleiyfyf uo lu meaAlnsid.yf o uw'orned ering wanttob uimluds cle mwaesisog,rhs til,mom psaleiy n tawihne tdhieerst uaprpyl ehmaevnet s ah ealltihfyeU sntdyelres.tt haenpsdreii nngcw iihplelll epsa p atropt l iaynyo nuerhw e althy yomua ksem airntfo,r fmoeocddh oiScose,ts ba.yrr te adienagt rienggiw mee'e,vn ed tehdi s ouforo bda saincQds& tAog eittn h ken ow. hangduyi wdieat nhe xplaonna tion Theints 'tsr aiintgthhoret e cispteasrw,ti ittnhhmge o st suppletmgoee tnthtm eso sotuo tf impormteaaonltft h d ea Hye.a lbtrheya klfaitskhteoes n esy oturra ining. we'fveea twuirfleulyde o lmu orr nainndg ykoefuee pe linSgo g,es tt ocukpge,rd ya obu r fuhlell,py ioanuvg o tihtdee mpttapoti iacojtknu lnakot enr.a praonnhd it thk ei tchen! KelMseedTyihG aer, a DnoawrCnyos,u rt MANAGEMENT Kelsey© a Mrleildrg iehast Res2er 0pv2re0odi wd.nhu oocirltpn eia ornt YalHdiYilanllg,d ing ChEixeefc OuftfiivcWeer ri:g hStt eivfseo rbeixdcwdeipeptenthr miiwnsr sifitrtoiohnpnme ug b lNiosthee rs. KeMnEt61,A8 L ManaDgiirnKegec MvtcioCnro :r mickt coo ntribsuutbomfricostor:tn esadibr dtyteh eiredca miltuteisosotr n Te0l1:95 544914 4 ReStaaDliielrs Se tcBetrovorew: n bteho er iwgooirtnfkhaa eul t ahnnodopr tr evpiuobulWsihlseyhr eed . SenSiuobrs cMrairpkMteaitnoianng ge rp:h otoagrirena cpwlhhuasidr nceeohtd t h,p e r ooptfehc rtyeo ntributor, Editorial NicMhcoIlnatso sh permtirose spirtoohndwe uihmcla belve eoe bnt faritonhomeew d n er ManaEgdiiKntagot rhW:ea rtitn e KelSsheosyph :o p.kelsey.cootf.hc ueok p/yTgrhefiedsg ci hattnog.nru o atrap a enrtrseeoesn tpaaooll n ls e EdiBteoInrn Dsca:eCv ,oi rdn ish, BaIcsks 0u1e95s54:93 747 letatneedmr arsie lcTseh ivevi eedw.s tehmxeap graeazsrnieson eted in JoSenlaC pheMr,ii lsl er necetshsooatfsrhE eied l oityrth P oeur b lKieslMhseeedaryic. acn eop ts ArEtd iMtaoHrryk:Rd oeLb,a very PRINPTeInNsGo:r d liafbpoirrlo iadtynus dce trosvf ifbcetyerh spei adrr Kdte ilMesesedu.yis ae s ArtD irDeocntWooavrla kne r am ultip-rlinavoyatgeciirycyve eoibd,unr d gie etafab iholouwswtwe o uld Fosotdy GleionrBgge:is ntae rrnanD,I RSITBUITGNIR OEBNAR TI TAIN litukose ye op uerr isnofnoaFrlofm ruda letltiv aoiwinswl..ikws te, l sey.co.uk KaGrloald ki Marke(tU3fKr)oFd,rol c1roe6,M 1a rWsahl l,,o cra0 l1l95 5493I 5yf2oh 4uaa. vn qeyu esptlieaoasanskssse u , b mitting IllusSturdIadmtepinao cnts : LonEd19o4An P, yoduerti anidyliosccu aortn eussney tnocituhl, o o otsheet rhwwaeit s e, Phoptaocsk:s hotfactorTye0.l2c3:0o7 9.80u70k 1, andp aorumtranc yeo rnystoa aubc potru otad nusdce trtsvh wiaicbtlee sl ShuttGeertsttyo ck, orfe letyvooa vudni icamre ae iclt, pShMoYSnoc.eua o, np te moauitl aotr DistirNnio brutIthrieeoarlnnRna den pdu blAiNtcYi v meiema da aitla:. contor0ro1 l95l54e93r [email protected] sey.co.uk ADVERTISSAELMEESN T oIfr eNleawnsdTp.e+r 3l e5:2a383d 8 368 50 TanMdeedmbi ean:@ tandemmedia.co.uk Wheivlceear wryate sa dkuerni ngt hppeur obdlcuiacsnbthneieo ortns , herleds pfotonhrase ci cboultfrehi a enc fyo orarmn cayot nisoenq uence PRODUCTION arifsriioKtnme.g lM seetdyain karoe e ss pofntoshrcie ob miplaintiye s PrPirnotd GuecotrHigaoirnnr:ai s. adveirtnthb iiossToi hkhne.eg aa nlddtii hen tf oprrmeasittenihn oitnse d KeOlrlrAyin sMnsee.a der 0KELSEVmedbioioasaken d ucraetsiaoonuinndrsao ic ltne t aeasns duebdsf toirt ute AdP rodMuacntaAignoWednery l:- c h medaidcvCaiolcn yeso.uhu lerta lthcabreefm oaprekar inonyfg e ssional 01223230 245 extcrheamtneyog o deuisre t. MEALTSH ATM AKEM USCLIE3 MEALS �THAMTA KE !MUSCLE I CONTENTS -�-J��-�p��--�� -�- ��Y.-�-�---�- -------- Foboads ics 5 ................................................................. ��QM 8 -��p��-----------------------·--····--·--···------····- Breakfast 10 Three cispteahsre trw ei tarh a nogfe _h��\�� yY--!-��.p� -�-�?-� --��-��-�- --�-� ------- -- Lunch 18 Bageslasl,aa dnwsdr atphsac to ntain -��!��--�-�� _ey�y_��-y��---��---i��-�_�V _._�$_�_�_ _� _� Dinner 34 Proteinm-epaatlchskaw etid l l compleymoeuwnrot r koauntsdse y eo u -�-��!�-��--��_�-i!�_ �ry�_��-��-� �--?--- ----------------- Smoothies 58 Thetsaes dtryi anrkfesu olfvl i tamins and nutriteohn etlyspo rue cofvreoermx ercise _a��-��-�----�---�-----�..? ---�--�-�-�-----. --------. ------- 4 IM EALST HATM AKEM USCLE FOORDU LES - Foo Basics Sttioch realfood Folals oiwm prluel e Healetahtydi onegs nne'ettdob eap rimciesys ion. oft humobn:le ya t footdh garto iwns Jufsotl tlhoewgs uei detloki eneiesptsi m.p.l.e thger ou-nordt hat Therneo'p so iwnotr khianrigdnt hgey miyf o uun deramliylno eut rrainingo nchea adfa ceB!y witpho odri etcahroyib cuektsn ,o wwihnagat d vtiocf eo lclaobnwe t ricky. doitnhgiy so,u 'll Eveortyhm eorn nthe fwa ddi eetmse ragnemd o rsec asrteo rhiiteths ne e ws, premtutcyfh o llow witnhu tristtasin osdnc iisetncsto intraedaiccohtt ihonengar r egublaasri s. threu lbeyds e fault. Sot,oh elypot uh rotuhgceho nfuwsei'odvnie,s ttihlcelo eldl ewcitsidvoem Ort,h icnakv eman. oft hweo rllde'asdn iuntgr ietxipoeinrn tttsho e esaes y-tog-ufiodlelloiwn es.W heyno ul'oroek ing Memortihseetm a,kt eh esmh oppoirsn tgit chkeo mnt hfer i-dtgheet nu cikn ! ats ometohnit nhge shealsfyk,o urisifet l f wouhladv eex isitne d Gof reraen gaeno dr ganic somfeo r5m, 0y0e0a rs agIotf.h aen swer's Itfh carta otffe r ee-raAna gneKdz,, i nacm,i no Frreaen agneod r ganicn oy,o pur obdaobnl'yt orgaengigscse ems aciidrsos,ne ,l eniumi,s nal' utx wuhreyn neeidnt u trition-wise. frivorleomuesmi,bt e'rs p hosphaonrzdui sn c. consitdhewiraseyi d:t 's Yomua fiyn idet a sier nojtu bsett ftoetrrh e Farm-rsaailsmceoadnn son utritdiiosnsailmliylt aosr t itcook u taeirs les animOarlgsa.an nidc contuapti oen i gthitm est oc age-rtehaiartte' ds oft hseu permarket, free-mreaaantng fides h asm ancya rcinaosg ebnass idciaflflfeyor oedn.t whiicwshh etrhee ibse tftoeyrro t uo o. thewiirbl rde thdruee n,I nb riEaeftrf: e e-rangef repsrho diusc e Foirn stfarnecee- rantgoce r amcpoendd itiodnasia rnypd o ulgtrrays,s - usuaklelpfytoe ra se chichkaevnaves a rieda npdo ofre eMde.a nwhiflebede, ea fnw di ld-caughotft ransportation. diaentmd u cmho re grassb-efehefahd si ghesra lmwohney no cua n. Staayw afyr otmh e exertcoai lslemo owr e levoefcl osn jugateIdyf o ue'arteoi untg, intewrhieomrroe,s t muscdleev elopmenlti.n oalceaiindcod m ega astkh kei tcwhheenr e thianrgpesr ocessed Thiinsc retahseeisr 3f atthsat nh ofseeod n itf'rso- imtf h edyo n't orp ackweidt h levoefvl ist aBm,i ns graainnbd e etfa llow.k noiwt,b' essa tv oided.p reservAavtoiivde s. thicnognst alionnign g lisoftp sr eservatives yocua ns'pteo lrl , thiynogkusn owwi ll spoeivle ntsuoat lhlayt, yokun otwh ewye re oncfer olmi vtihnign gs. Inb riEaeftof: o- ndo t produpcrtetse nding tob ef ood. MEALTSH ATM AKEM USCLIE 5 MEALS �THAMTA KE !MUSCLE I Varvieegde taarevb ilteasl Youk'nloblwy n otwh e Buttih,is ns o tth e soutrchyeao tsu h oulda nvde getables together, importoafen actei ng watyoa h arlde,ab no dy,e a-tb uitnt hfeo romf buitt n'ost s iamspa lse pleonftp yr otteobi uni ldb ecatuhspeer oblem morneu trictairobuss t haTth.ea yrb eo tgho od muscmlaesM so.r eovewri,ts ht arccahriybts sh atw itshl owseurgr aerl eafsoeyr.o buu,nt u tritionally, therneos' usct hh iansg thecya ussued daennd Yocua gne tth tiysp e theyr'ardeid ciafflelrye nt. tomou cvhe egs,p eciaplrloyl ongeidnb lsopoifdkr eopsmr emtutcyeh v eryI yfo ug'ertety ionugr typgerso awbno ve sugwahri,cc ahpn r ovokvee gagpiaefr rtop mo tatfiov.e -af-rdofamry u it, grouin.mdeo,.s g tr eensb.i ocheimmibcaalla nceYso uh'advt eoe ahta lfy oubrl osoudg laerv els ThFeo oSdt andardtsh parte diysopuo se ak iolfao s paragusa rtgeoo itnobg eg oing Agen'cEya'tsPw lealtle 't,ow eight gain,i ntgytephsseeta maem ountc ratzhya ntkos the suggestsat hairrodu2 nd di abaentde so theorfc arabsys o gue itna higfhr ucctoonstee nt. ofy oudri sehto uclodm e nashteya plrtohb lemssi.n wghloel epmietatla I nb riYoeupf:rl ate frofmr uainvtde Igat.l so Therneo'tshi inn g breIayfdo. wu a nttog et shoublead b ohuatl f-full sayasn otthheisrrh do ulsdt arccahrtybh sya otu leaanns dh oowffy our ofv ewgi,ta mh a xo ft wo be' breraidcp,eo ,t atoceasn g'eettl sewherea.b kse,e tph iantm ind. pieocffe rsu adi atVy a.r y anodt hsetra rfcodhosy' .C arabrsaep rime eneTrhgFeyS p Al aptuetf sr uivte agsm ucahsy ocua n. 6 IM EALST HATM AKEM USCLE FOORDU LES Startt hdearig yh t lotshebe o oze � Skipbprienagkw faisltlc hoolsoew -carb slow myeotuarb olainsndmu tritionalCluyt tailncgoi hnotla ket htei lweilsle la yvoeu toac raswelv,e relryo unfdoeodd . We'wdi hlalva he u giem pactf eelfairln egis nsc lined limiftaitn-gb urnsiunggg feufslatlt ony ouart tetmoplt oss et ot ratihnnee xdta y. potenBtuita,l .s oGmreey eokg hwuirtth weiagnhbtdu imluds cle.W e'nroest a yyionug breakafarsbete st tebre rroiree vsea,n Consulmairngge shoulddrnia'ntatk l A l . thaonhte rTsh.Fe o odh ealthy( pb1u4r)r.iq tuoa ntoifat liceosh oln umboefsr t udhiaevse Standards AgAelntceyr'nsa tivelayd,da sh ugaem ount foutnhdra etwd i ncea n advtihc'aect e reayloscu o ujluds t ofn utriteimopntayl lhya vtea nghieballet h araeq uiacnked a sy breakofanls ats t calotroyi oeudsri et. benetfihtasnt,koi s t s watyos tayrotu r niglhetft'osv Ietr'ss. Whamto'rsae l,c oholh igpho lyphenol content daiyos'u tdatedo.n oeft hbee asntd stimuyloauatrpe pse titthepa rto tyeocfutr so m Eataih nigg h-cacrhbe atpheisyntog us wheyno ua'tyr oeu r cardiovdaissceualsaer. breakwfigalislvt e caena (ta ssumingw eakestth ef rom Budto ng'ectta rraiweady yoluo bwl osoudg ary oue'arteri inggh t dopamwionbeb le i-ta ltlhs et udaigerse ed bym i-dmorningi,nt h fier pslta ce). causWeosu.yl odru e alltyh caotn summoirntegh an makiynoglu i lykt eo Inb riTerf:e at finadm essy donetrw gol asads aewsyo uld cramvoerh ie g h-cabrrbe aklfiaaknseyt kebaapbp eailyfio nug negaittpeso sietffievcet s. foowdhsi,cc rhe ateost hmeera:a l b leonfd hadsnp'etan f te hwo ursI nb rief: Trtyoc ut av icious snparcoktifenaigatn ns,fd r uitn eckpiinnigtnt s hp eu b?a lco-ihtofl'u sol fl cirScoli,en .s teado rv eAgn.td h erneo' s Whatm'osrt eh,e sugcaarly oIryfio eus. ofs tarytoiudnrag y harema tlienfgt oveirn evihtaanbgloev erd od risntkit,coa kg lass wittho aosrct e realh,e alctuhryr y (p5t6h)fa.ot l lano iwgsoh nt ort woofr ewdi ne. Donf'eftaa rt ! Ita'ltslo e oa styo thacna robrps r otBeuitnl,.e voefcl hso lesbtuetr toelr,im tsg' rsa air ne,c ent mentcaolnlnye ct noatlf la atrste h sea me.f ortutnhatithsei lnyk iandgd ittooi uodrni ets, eatfianatgn gde tting Manufacfattusr ed hacsh anSgeevde.ralt hanto'stsoe asily fastom, a npye ople inclhuydder ogenatmeadjr oerv iientw hse procebsyos uerd bodies automastkiiictpaB. lu lty,a ntdr afnastu ss,ei dn pasftey we ars founNda tnuoor aclcluyrf raitnsg thuastu amlelayne sa tintgh ilnigtksae k eaawnady esv idteonl cisena kt urastuecadhst hoisne firsehd, sometnhuitnrgi tiosnnaalcTlkhyse fa.st els a ck fatasn hde adrits easem.e aatv,o caandndou ts, poorFeoerrx. a mple nutriiennctrtseo,ax sien sA,ft earlh lu,m ans haarvreei i cnoh m egoaia lnsd low-yfaotg htuhrafttu 'lsla ncda hna rymo uhre arta.l waeyasta enni mfaalt sv,i taEma,in nhd e lypo ur ofs ugaanrad d ditiveFso.yr e awresw ,e rteo ldb uitnt hlea 5s0ty ears bodayb sovribt aAm.i n Thgeo vernmentt oa vosiadt urfaattesd,c ertfaoiocndo mpanieIsnb riAevf:o id histocraiuctailolnye fdo uinnad n imparlo ductthsr.io vnle odw -ffaoto dsh ydrogenated, especially agaifnastt beicta'ussT eh ewye rdee monisetdh paeto ptlheo uwgehrte t rafnastD so.nw 'otr ry morcea lopreigrfir ca m asc ausuinnhge althhye altIhnei veorl.u tiomnuacarhby o tuhtre e st. MEALST HATM AKEM USCLIE 7 MEALS �THAMTA KE !MUSCLE I somhee alfatthssyu cahs yoghauvrotc,oa rsd eoe ds wiithtb ,e camuossoetf thvei taimnfi rnjusui itc e arfea t-smoelaunbilneg, they cbaean bnsootr bed No-nonasnesnwtseokers e n yu trqiuteisotni obnyt shbeo dwyi thout fatI.nt eromfss t aying builodn-t uhwpea lls isst oarsef daT th.a t'sh ydraptleeodnf,wt ayt er l'hveeat rhda t Q ofy ouarr tetrofi oersm whiyit is m porttoa ntb etwmeeeanil ksse y. whimteeai ts plaqaut eh,ih cakr,d watycohuc ra rbohydrate healthier than red depotshinatat r rows itnhtaear koeut nhcdel ock, meaItts.h t irsu e? ltsh eatr iem e AChicaknetdnu rkeya rtearnimdea sk tehse m nojtu isntt h eev eningQ, wheintb 'esn eficial arlee atnheabrne efl efslse xeivbelnet,u alnlomy a twthearyt o u've teoa wth ictae?r bs anlda mabn,cd o ntainl eadtioans gt roorak e beetno lEda.tt ionog AEatpirnogc essed fewcearl oarnildee ss s heaHritg ha-tdteamncasknic.yta yr- bess peciall'yw hciatrecb'as u ses saturfaaHttoe.wd e verl,i poprotoeri n (tHhsDeLu )gt ayrpfyeo u innd partisceuvlieanrrselu yl in recreenste saurgcghe s'tgso cohdo'l eisvsti etraoslln aacnkjdsu nfkoo d spikBeutsth. e iraset ime thnaeti tohfte hrei sases becaiurtse em oevxecse scsar ne siunfl agtta iinn whetnh iidsse sirable: harmtfoyu oluh re aalst hL DfLr om ayrotwuearrl yl tsh seh otretra mna dh osti ncreianssiunlgi n previtohuosulWgyhh att.'a snc da rirttih erso tuog ho fo thseerr ihoeuasl ths ecreptoisotn- workout morree,md e aotff ers youlri veenrs,u trhiantg problientm hlseo nrgu n.h abse esnh otwohn a vae an umboefr addititohLneDa lLle vienyl osu r powemrufsucll e-building heabletnhe ifintcsl,u dbilnogo d rsetmraaeitaan m effoentc htbe o dIyt. Frjuuiiitasc h ee althy higlhe voeffl ast igueh-ealltehvEyea lt.fi onogd Qs promotthseeys n thesis optiisoinnt',?t fightiirnoignm ,m unitryi-icnoh m e3gfa at tayc ids, ofm uscplreo tein, CaIdn r iansmk u cahsI boosztiinancngt,d h e sucahse ggasno di filsyh , decremaussicnlge watnsott hayyd rated? powearnftuilo xidaannted x ercriesgiunlga rAlyI,d eaylosluhy o uldb reaksdtoiwnm,u lating alpha-alciiRpdeo.di c wihlellt por aiysoeu r limyiotu rtsooe nlef glucuopsteaf komeru scle meaitas l psaoc kweidt hl evoefHl DscL h olestgelraoasdl sa.o y r,b etstteirl rle fuealnildmi pnrgo ving creaatnipdnr eo tein, nonaeta lFlr.ju uiitc e glycsotgoernSa og e. makiinotgn o eft hbee st ipsa ckweidtf hr uctosceo,n shuimgeh l-iGqIu id l'bveeet no ld foofdobsru ilmduisncgl Qe. whiwcihcl alu ysoeu r caribnts h feo romf theaatt cianrgb s insulleivtneor l isas ned dextarfotyseoeru r laatntei gwhimtla lk e youbro dtyos tofartBe.y workcooumtb,i wnietdh Whatth'desi ffermeenfl caebI btsyh .ti rsu e? Q AWhen eyacotau r bsd rinfkrijunuigiti c nes teaaq du ickly-pdriogteeisnt ed between good youbro drye leasoefse atrienfagrl u yiotu,' rseu cahsw heiys olate. anbda cdh olesterol? AEatfionogtd hsaa rte insuahl oirnm,to hniaes t missoiuontnga h osotf higihnh ydrogenraetsepdo nfsodirrb alwei nbge neifintcsl,ut dhien g ltsh earnreye ason fatcsa rna iysoeul re velesn efrgryof mo oidn to fillfiibnragen v da rietQy taov oiindc luding ofl ow-delnispiotpyr oytoeumirun s ccleelw lhse re ofn utrfioeunintnds daiimrnyy d iet? (LDkLn)o,aw sn' bad' iitus s etdor ebuainldd thfel esskhai,nn pd i th.A Unlyeosausr e cholesTthceiarsuo sle.s r epAanieyrx .c eensesr gyIy fo duo d riintek,a t lactionsteo lerant 8 IM EALST HATM AKEM USCLE FOORDU LES ohra ivrer itablien gbroeswdueaicltseh r n atnsso f fullsnoy eowsuos n 'to verweviigtthoat l. 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