Profession: 
- CEO/President HR Fitness Inc.
- Best Selling Fitness Author with over 10 books
on bodybuilding, weight loss and fitness, including: "The Body Sculpting
Bible for Men", "The Body Sculpting Bible for Women", "The
Hardgainer's Bodybuilding Handbook", and his successful, self published e-book system, "Body
Re-Engineering"
- About.com's Guide To Bodybuilding
Favorite Quote:
The more extreme your fitness goals are, the more
extreme your amount of dedication to the bodybuilding lifestyle will need to
be.
Hugo's Shredded Mass Stack
Purpose:
This stack is designed to help the user gain
definition as lean body mass is maintained or enhanced.
Stack Composition:
Basic Supplements (Essential To Take)
Definitely make sure that you cover at least the basics
of supplementation which are: Multiple Vitamin and Mineral formula like
Universal Animal Packs are great!
Labrada's
EFA Lean Gold which has several good fats that have been proven to enhance
health and performance.
For Convenience Purposes
Also, for
convenience purposes a good meal replacement or protein powder is a great way
to add valuable calories and nutrients to your diet. For protein I have been
using the Pro V60 as it is a nice blend of 5 different proteins (fast and slow
released) that easily mixes with any cereal I want to add it to. For Meal
Replacements I love the new Lean Body Powders and when on a real hurry the
Lean Body RTD.
For Performance Enhancement
Labrada's Re-Charge which has Nitric Oxide
Boosters (for better pumps), Creatine Ethyl Ester (which does not bloat
you and gives you more strength) and a Humanofort complex which helps
boost
hormonal activity naturally and also increases recuperation.
For Fat Loss
Labrada's Ephedra Free Charge which was designed to increase
thyroid levels naturally while maximizing fat mobilization, appetite suppression and mood
enhancement; all things that contribute to the successful loss of body fat while keeping
the energy levels optimal.
Nutrition/Supplementation
Without the right nutrition, supplementation will
not do much to help you achieve your bodybuilding and fitness goals. In
this section I provide you with a sample meal plan that you
can use with the stack above to help you lose fat and gain muscle
in record time!
Losing fat is a matter of creating a slight (notice the word SLIGHT) caloric deficit
in order to start losing weight in the form of fat. This caloric deficit can be created
through an increase in activity, a decrease in caloric intake or both.
My strategy to save muscle (or even gain some muscle) as I go down in body fat is to
do the minimum amount of cardiovascular activity that I can get away with at the time
while keeping the calories as high as possible. Every so often, then I either reduce
calories slightly again or increase the Cardio a bit in order to keep results coming.
Keep in mind that I do not know exactly what your schedule looks like so please feel free
to adjust the times to match your schedule. As long as there are at least 2 but no more
than 3 hours in between meals, you can move the times accordingly. Also, I assumed that
training will happen at 6pm so if you train at any other time, simply move the
pre-workout supplements and post workout meals accordingly.
Sample Day Breakdown For Men
Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters
3 caps of EFAs (I like Labrada's EFA Lean Gold)
Meal 2 (9 AM)
Meal replacement packet mixed with 20 grams of carbs from cream of rice, grits, or oatmeal or
40 grams of protein powder mixed with 50 grams of carbs from cream of rice, grits, or oatmeal.
Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
3 caps of EFAs (I like Labrada's EFA Lean Gold)
Meal 4 (3 PM)
Same as Meal 2
Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
3 caps of EFAs (I like Labrada's EFA Lean Gold)
Meal 6 (9 PM)
Same as Meal 2
High Calorie Days: Choose two days of the week, preferably leg days, to slightly
increase your calories in order to prevent the body from adapting to the diet. Do this
by slightly increasing your carbohydrates by adding a half a cup of oatmeal in the morning,
and half a cup of rice to meals 3 and 5. Also, do 1/3 cup of cream of rice after the workout.
On non-workout days, trade the post workout meal for a solid meal consisting of salmon and
green beans or any other green vegetable.
Sample Day Breakdown
For Women
Meal 1 (7 AM)
1/2 cup of dry oats mixed with water
1/2 cup of egg beaters
2 caps of EFAs (I like Labrada's EFA Lean Gold)
Meal 2 (9 AM)
½ Meal replacement packet mixed with 20 grams of
carbs from cream of rice, grits, or oatmeal or 20 grams of protein
powder mixed with 25 grams of carbs from cream of rice, grits, or
oatmeal.
Meal 3 (12 Noon)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish
2 caps of EFAs (I like Labrada's EFA Lean Gold)
Meal 4 (3 PM)
Same as Meal 2
Meal 5 (6 PM)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish
2 caps of EFAs (I like Labrada's EFA Lean Gold)
Meal 6 (9 PM)
Same as Meal 2
NOTE: Choose two days of the week, preferably leg days, to slightly increase
your calories in order to prevent the body from adapting to the diet. Do this by
slightly increasing your carbohydrates by adding 1/4 cup of oatmeal in the morning,
and 1/4 a cup of rice to meals 3 and 5. Also, do 1/4 cup of cream of rice after the
workout. On non-workout days, trade the post workout meal for a solid meal consisting
of wild Atlantic salmon and green beans or any other green vegetable.
