The Beginner's Guide To Prohormones: Your First Cycle, Training And Nutrition Explained 5h2l28

Prohormone-Expert.com Presents:

The Beginner’s Guide to Prohormones

Your First Cycle, Training and Nutrition Explained

By

Jack Oswald, Prohormone-Expert.com

Disclaimer

This eBook contains information that is intended to help the readers be better informed consumers of prohormones and supplements with similar effects. It is presented as general advice on prohormones and should not be taken in the place of medical advice. Always consult your doctor for your individual needs.

Before beginning any new exercise program it is recommended that you seek medical advice from your personal physician. Training programs are provided as examples only and are not intended to be prescriptive.

This book is not intended to be a substitute for the medical advice of a licensed physician. The reader should consult with their doctor in any matters relating to his/her health.

Table of Contents:

Introduction Chapter 1: What Are Prohormones Chapter 2: The Best Prohormones for Beginners Chapter 3: The Importance of On Cycle Chapter 4: All About Post Cycle Therapy Chapter 5: Nutrition and Training Plan - Bulking Cycle Chapter 6: Nutrition and Training Plan - Cutting Cycle Final Thoughts for The Beginner Acknowledgements

Introduction

Hi, I’m Jack. I’ve been lifting heavy weights for more than ten years and supplementing with prohormones for eight of those. When I first started using prohormones, I didn’t really know what I was doing. Some guy at a supplement shop told me they were stronger than natural testosterone boosters and I was sold.

But what he didn’t tell me was that for beginners, there are risks as well as rewards from prohormone supplementation. When I realised this, I started to do my own research, learning what I could from various studies and sources on the internet. I spent hours on online forums or reading scientific journals to find out what the best prohormones were and how to manage the effects they had on my body.

I’m a lucky guy. I’ve got a bachelor's degree in biological science so I was well placed to carve through the inevitable BS as well as real science to reach the truth. But that was the problem - I had to go to over a dozen places, sites and publications to find the information I needed. And then I had to decipher it.

Wouldn’t it be easier to go to one place to find simple answers to the questions I had? That’s what this book is about - to answer the basic questions beginners may have about prohormones and to give you an overview of what it means to start (and finish your first cycle).

I’ve purposely left the science out of this guide. You also won’t find any information about dosing for prohormones - or anything else for that matter. Part of the problem with information on prohormones is that it gets too sciencey. Guys like you and me just want to know the facts and then get on with it.

I get asked a lot about dosing prohormones a lot and I don’t answer them because:

I’m not a health professional and so not qualified to say how much of something you should put in your body. Dosing can be very specific for different athletes and lifters and vary between different products.

If you’re a total beginner to prohormones, I’d advise reading all the way through this book once and then going back to the parts you need to read again. You’ll find sections on your first prohormone, cycle and post cycle therapy which should be required reading for all newbies.

I’ve also written training and nutrition guides for both a bulking and cutting cycle. These are actual diet and training plans that I’ve used while on cycle so I know they are effective. Use them as a guide only.

Prohormones aren’t legal everywhere so make sure you know the laws of your land before starting anything (this isn’t legal advice).

Finally, if you have any comments, or follow up questions, you can send me an email at [email protected].

Chapter 1: What Are Prohormones?

What are prohormones ? Are they the same as steroids? Are prohormones legal and what’s the advantage over herbal testosterone boosters? These are all important questions if you’re thinking about taking your training and supplementation to the next level.

What are prohormones? The term ‘prohormone’ is a wide term used to describe a range of different compounds and supplements. If you’re reading this, you’ve heard about prohormones and want to know more. Maybe you’re even thinking about prohormone supplementation as the next part of your training and supplementation programme.

It’s important that we define prohormones early on. So here’s a sciencey definition:

“Prohormones are compounds which are converted via an enzymatic process to anabolic hormones in the body. As such they will cause similar effects in the body to anabolic steroids, inducing rapid muscle and strength gains, but of a lesser magnitude than anabolic steroids, due to the rate limiting effect caused by the enzyme conversion.”

In simpler , traditional prohormones are not synthetic hormones (like medical testosterone and other anabolic steroids). Instead they are converted to anabolic hormones by special chemicals called ‘enzymes’ in your body.

So when you supplement with prohormones, your body takes these compounds, turns them into anabolic hormones (like testosterone) which your body can then use to stimulate increased growth and recovery.

Pro-Tip: The prefix ‘pro’ comes from the Latin meaning ‘before’. So prohormones are ‘before hormones’.

However, it’s not quite as simple as that. These days, the term ‘Prohormone’ is used to describe a range or supplements and compounds. Some of these come under the traditional meaning of prohormone. Others are ‘active’ steroids and do not need to be converted to a hormone by the body. These are often called ‘Designer Steroids’.

Designer steroids have been developed specifically as supplements to improve muscle growth and strength and do not serve any function in medicine. An example of this would be Superdrol (Methasteron). To keep things simple in this book, I’ll be using ‘prohormone’ to describe both precursors and ‘designer’ steroid. Most people and retailers do the same – the only real difference is the chemical makeup of the compound.

Are Prohormones Legal Where I Live?

The short answer is ‘It depends’. It depends on where you live. I live in the UK where it’s legal to buy and sell a range of prohormones. In the UK it’s legal to buy prohormones over the counter along with Post Cycle Therapy (PCT) products including estrogen blockers/inhibitors.

The same is the case through many other European countries. However places like the United States, Canada and Australia have tougher laws on prohormone sale and usage. Our key piece of advice is always this:

Don’t break the law. If you want legal advice you won’t find it here.

Are Natural Testosterone Boosters the same as Prohormones?

No they’re not. Natural testosterone boosters like Tribulus terrestris and Bulbine nanatlensis are herbal supplements. These are believed to increase the amount of ‘free’ testosterone in your body. The evidence to this comes from anecdotal sources and traditional medicine. Prohormones are different in that they create ‘new’ testosterone rather than increasing the secretion of testosterone that already exists - as so-called Testosterone boosters claim to do.

This means that prohormones are much more likely to increase your testosterone levels leading to increased muscle mass and strength – and who doesn’t want that?

Prohormones have been around for a while (since the 1960’s at least) however it’s only in the last 20 years that they’ve become popular for improving sports performance. always check to make sure it’s OK to buy them where you live. You should never break the law – it’s just not worth it.

Chapter 2: The Best Prohormones for Beginners

What are the best prohormones for beginners? That’s something we get asked a lot and it a big reason for us putting this book together. If you’re new to prohormones you probably want to take it easy on your first cycle. Thankfully there are a number of options when starting prohormones. There are different advantages with each option. : everyone has to start somewhere. It’s better to be cautious, even if you think you know what you’re doing.

If you are just starting out, there are two features you should be looking for. These are:

Low side effects (or ‘sides’)

Low toxicity

Before we go further, let me say a couple of words on prohormone stacking: It’s generally not a good idea for beginners to ‘stack’ (use combinations of) prohormones. Why? Because if you react badly to something you aren’t going to know which supplement is causing the reaction.

Here’s the deal. Oral (pills/capsules) prohormones are converted to anabolic hormones by your body (read chapter 1 again for a more detailed description). However some prohormones produce toxic compounds in addition to the hormones that you want.

These then need to be processed by your body, normally the liver. This isn’t necessarily bad – your liver is pretty good at this job – ask any University

student who drinks at the weekends. However you need to take precautions to make sure that your body can cope with what your putting in it – this includes running cycle - more on this later.

But if you use prohormones which have low toxicity, this is less of an issue. You should always run cycle but the chances of longer term harm are greatly reduced. Side effects from prohormones are similar to that of steroids and can include things like:

High blood pressure

Acne, especially on the neck and shoulders

Aggression, anxiety and heightened emotions

Water retention and gynecomastia (man boobs)

Experienced s know how to manage these effects. But if you’re a beginner, it’s probably a better idea to choose a gentler product that isn’t going to give you the sides mentioned above.

That’s why prohormone supplementation is Big-League game. If you’re at all unsure, the safest thing is to close this book and come back to it when you’re ready.

Best Prohormones for Beginners:

EPI or Epistane

Epistane, also known as EPI or other similar brand names, is not a true prohormone. Instead it comes as part of the Designer Steroid family. It’s main advantage for beginners is it’s minimal side effects (some people even suggest no sides). It is also a ‘dry’ prohormone which means minimal water retention. This makes it a popular choice if you are cutting or preparing for a contest.

There are dozens of different products containing Epistane. One that I’ve used and had good results with is RPN Havoc.

A word of warning: low side effects doesn’t mean you ‘forget’ to do post cycle therapy. Your body always needs time to adjust and recover after running a prohormone cycle. Plus there is some toxicity with EPI so you should be running cycle .

Halodrol

Halodrol, also known as H-drol, is a precursor of Turinabol. Turinabol is rumoured to have been developed by the East Germans as a performance enhancer for its athletes in the 1960’s. The story goes that it provided the anabolic results of early steroids without the unwanted side effects.

Halodrol is an extremely mild compound as well as being a ‘true’ prohormone. It

has zero estrogenic effects (i.e. no moob development) but will still give modest gains in size and strength.

While EPI is ‘dry’, Halodrol will cause you to hold more water. A good example of this is the before and after photo on our Start Here page. That’s me after a few weeks of running Halodrol. As you can see, I’m carrying a lot of water along with extra size. Incidentally that was my first proper cycle – I was blown away by the results.

Make sure you’re buying real Halodrol. There are fake or imitation products out there called ‘Halodrol’ but are totally different. It should say 4-chloro-17amethyl-androst-1 ,4-diene-3b,17b-diol on the bottle.

Cynostane or Cyanabol

If I was a beginner using prohormones for the first time, I’d probably go with Cynostane. It is a methylated ‘designer’ steroid which means there is some toxicity.

Cynostane is actually a less toxic version of the popular Superdrol and but has no conversion to estrogen which means none of the worst side effects i.e. bloating/water retention and gynecomastia - something you would need to watch out for if supplementing with Superdrol.

Think about it – low toxicity + no estrogenic side effects = best prohormone for beginners. There are several versions of this ‘Safe Superdrol’ out there so do your research and make sure you’re buying a genuine product (check out prohormone-expert.com for links to our approved suppliers).

Summary – What is the Best Prohormone for Beginners?

As you’ve seen, all three examples have advantages. If you’re new to prohormones, something with low toxicity and low side effects is going to be the place to start.

However you should always run cycle and post cycle therapy for any prohormone cycle.You could also run a natural testosterone booster after your cycle to help your body to re-adjust to normal hormone production (I’ll cover this in an chapter). And : none of this is medical advice. You should speak to a medical professional if you are unsure ing prohormones.

Chapter 3: The Importance of On Cycle

Why should you take supplements to a prohormone cycle? Prohormone cycle is an essential part of your supplement regime for every successful course.

Before we go any further, let me say this: cycle is not optional. It is necessary to protect your health and reduce the impact of any side effects (not medical advice). This is the kind of activity that gives prohormone usage a bad name: a 19 year old kid buys a bottle of Superdrol, runs a 4 week course with no cycle . He doesn’t run PCT either – ‘cos it costs too much bro’. In the process he stores up problems for the future as well as doing his body damage in the short term.

Not cool.

Here at Prohormone-Expert.com, we focus primarily on anabolic supplements that are legal to buy, sell and use. We’re also based in the UK so have a strong focus towards British law and the prohormone market here (in case you hadn’t noticed).

So when we talk about prohormone cycle , we mean:

Supplements that can be bought and sold legally to a cycle of prohormones.

With that out of the way, why exactly do you need to take supplements to the prohormone supplements you’re already taking? It’s a good question.

Cycle has two main functions:

1. To counteract unwanted side effects (in particular estrogenic side effects)

2. To help your body (and particularly your liver) cope with any toxins that may arise from your prohormone cycle

So pretty important right?

What Side Effects Can Cycle Help Counteract?

This isn’t for the faint hearted however you need to know this if you’ve not taken prohormone supplements before or haven’t done it properly (trust me, you’ll know!). Side effects from prohormone usage track those of oral anabolic androgenic steroids (AAS). That’s because many prohormones are similar in chemical composition (and therefore similar effects). For example you could experience:

Premature balding

Elevated blood pressure

Gynecomastia (man boobs)

Increased or decreased sex drive

Uncomfortable ‘pumps’ in your back or glutes

Interrupted sleep and a feeling of increased lethargy

Increased aggression, anxiety or emotion (Think: crying at Disney movies)

You should always seek medical advice before taking any new supplement so have a chat with your doctor about what you’re planning to take. Most of these side effects can be managed through supplements or lifestyle e.g. planning to get more sleep, avoiding starting cycles around stressful life events, buying a stress ball/box of tissues (for the Disney films).

Liver damage is something you need to know about. Some prohormones and designer steroids in particular can be quite toxic. Unless you take steps to counteract this you may end up damaging your liver. Thankfully there are supplements that can help – taking fish oil and drinking plenty of water is also advised.

Signs that your liver is taking a beating include:

Nausea/loss of appetite

Excessive itching

Abdominal pain

Yellowing of the skin/eyes

Blood in your poo

This list is in order of severity. If you’re experiencing any of these symptoms while on a prohormone cycle, you don’t need supplements. You need a doctor.

These effects do vary. If you’re new to prohormones, starting with gentler products is the best place to start. We’ve selected this list as being low toxicity, low ‘sides’ or both.

Final Thoughts on Prohormone Cycle

Yes there are prescription medications that perform the functions required to counteract side effects and toxicity. However getting these may be illegal (or you need a willing doctor to write you a ‘script’).

Ignoring prohormone cycle is stupid and you shouldn’t do it. Hopefully we’ve convinced you. Don’t be tempted to save money on cycle – your health is irreplaceable.

Chapter 4: All About Post Cycle Therapy

Once you’ve successfully completed a course of prohormone supplements, you need to go straight into your post cycle recovery period which includes:

- Maintaining a high level of training intensity

- Continuing to eat clean and take your normal supplements

- Starting (and completing!) your Post Cycle Therapy regime

Ignoring or ‘forgetting’ about PCT is a red-flag newbie mistake. Let me lay it out in black and white – missing out PCT will increase the risk of you developing negative side effects and may reverse any gains you made in the past. Some of these supplements can also be used as PCT for AAS (anabolic androgenic steroids) however we’re interested in what you can buy and sell legally. So we can’t recommend that you go down that road.

With that in mind, what supplements should you use during your PCT period?

1. An Aromatase Inhibitor

An aromatase inhibitor has one main function – to stop your body from producing too much estrogen. Estrogen is the female sex hormone and is associated with side effects such as gyno (man boobs), water retention and crying at films involving Ryan Gosling and a notepad.

The best aromatase inhibitor we’ve used is Arimistane. Look for Androst 3,5dien-7,17-dione supplements for post cycle therapy on the bottle – that’s the active ingredient. I’ve personally had the best effects using Arimistane when I’ve cycled off it from 75mg down to 25mg per day and followed up with a natural testosterone booster. More on this later

A word of caution – the ‘aromatase inhibitor’ and ‘estrogen blocker’ are not exclusively interchangeable. Some estrogen blockers are just herbal concoctions with fancy names and packaging. Only buy Arimistane products with Androst 3,5-dien-7,17-dione on the bottle.

2. A Liver Supplement

If you’ve been taking one of the stronger oral prohormones and then take an aromatase inhibitor, your liver is still going to be taking a pounding.

In the previous chapter, I covered at length what you should look for in of cycle as well as the best products you can take to help protect your liver.Liver supplements like milk thistle can be bought from online supermarkets like Amazon (unlike Arimistane which is technically a mild designer steroid and is therefore harder to find).

Or you could buy an all in one product which has a comprehensive on-cycle blend of ingredients.

3. A Natural Testosterone Booster

Purists and guys who ‘like totally know science bro’ are kicking off as they read this. They’ll tell you things like ‘Natural testosterone boosters are a waste of money blah blah.’ And maybe they’re right.

But I’m not convinced they are. In fact, I’ve noticed the opposite effect. I’ll take a natural T booster at the end of my PCT (before the normalisation/recovery period).

With certain products I’ve seen:

Reduction in water retention

Increased sex drive (Giggity Goo!)

A mild increase in muscle firmness

I’ve had this with a few products including those with Tribulus terrestris and Bulbine natalensis. The effects were also more pronounced when I stacked these products with D-Aspartic Acid (which has been shown to increase testosterone by modest levels in scientific trials). My advice would be to try different natural T boosters until you find one that works, and that you like.

Other things to Consider for Post Cycle Therapy

In addition to these supplements you should continue to eat clean and take your vitamins, fish oils etc. And don’t go on any drinking binges either. That’s a bad idea at the best of times, but mixing alcohol with Arimistane is definitely a nono.

Natural testosterone production - your aim at this point - is stimulated by things such as heavy weight training, plenty of sleep, good food and watching the Rambo trilogy. Focus on eating red meats, oily fish and whole grains. Give the soy lattes a mis as soya has been linked to low testosterone.

Chapter 5: Nutrition and Training Plan - Bulking Cycle

Who doesn’t want more muscle? I know I do. And one of the surest ways to get more muscle is to go on a bulking cycle. Sure you’ll put on some fat too but at least you’ll be the biggest guy in the room.

Prohormones can be a useful complement to a bulking cycle. You can also have a bit of flexibility when it comes to product choice. This means ‘wet’ prohormones like Superdrol and similar clones are back on the table.

When I’ve bulked using prohormones as a supplement, I’ve seen big increases in size, strength and a big uplift in overall energy. If you can get diet right, you’ll also put on minimal fat.

This section is meant to be a sample program and you shouldn’t feel like you need to follow it to the letter. What I’m keen to emphasise is that prohormones aren’t a magic pill. You will still need to put the work in to see any real effects.

Training

I favour a powerlifting style of training, especially when trying to add size and strength. Jim Wendler’s 5/3/1 is an excellent program (I’ve used this for years). I’m not going to rip off Wendler’s ideas here but if you are serious about your physique, I’d invest in his books. If you don’t want to do 5/3/1 you could change this to another strength/weights program like Stronglifts 5x5.

This might seem like volume but if you’re training right and heavy enough, this will be plenty to stimulate growth.

Monday:

Shoulder Press (5/3/1 workout)

3 x drop sets

Tricep Dips 4 x 8-10

OH Tricep Extensions 4 x 8-10

Tuesday:

Deadlift (5/3/1 workout)

Dumbbell rows 4 x 8-10

Weighted Chins 4 x 8 (last set to failure)

Farmer’s Walk 3 x 50m

Wednesday:

Rest - get a massage, take a walk or go out for a cycle. The trick is to stay active. Fresh air will help you stay focused and out of the ‘eat, sleep, train, repeat’ rut.

Thursday:

Bench (5/3/1 workout)

3 x drop sets

Incline DB Bench 4 x 8-10

Tricep Dips 4 x 8-10 (last set to failure)

Friday:

Squat (5/3/1 workout)

Front Squat 4 x 6-8

Leg Extensions 4 x 10-12

Prowler 4 x 25m

Saturday - Rest

Sunday - Rest

The trick with these workouts is to go as heavy and as intense as possible. Remain totally focused on your sets, form and technique. You’ll see some big numbers as your prohormone cycle and diet kick in.

Nutrition

Have you ever heard this phrase: Eat Plates to Shift Weights? It’s true however if you want to stimulate muscle growth, the most reliable way is through your diet. So I’ve compiled this sample diet for putting on some serious size while bulking.

The trick with bulking is to keep your diet as clean as possible. Don’t add in lots of treats or fatty foods. That way you’ll minimise any fat gain from the extra calories and keep your body healthy too.

This is a sample meal plan for someone who is serious about adding muscle. I’ve kept the shakes to a minimum as these are ultimately unsatisfying and expensive compared to real foods.

Meal 1: 6 eggs and 2 slices of high protein bread

Meal 2: 1 1/2 tins tuna in olive oil and rice cakes

Meal 3: 2 chicken breasts, rice, mixed vegetables or salad

Train: Jim Wendler’s 531

Post Workout Shake – 2 scoops 75% whey powder, packet of gummy bears/sweets

Meal 4: 2 ground beef patties, tomatoes, vegetables

Pre Bed snack: Greek yogurt, peanut butter, 1 scoop 75% whey

YOU COULD ALSO ADD some sauces like mustard or low fat mayo to add taste. I like to keep my meals simple and easy to prepare. Foods like eggs and tuna are cheap sources of protein with minimal fats.

I’d suggest keeping this diet and training going right through your whole cycle and post cycle therapy. Eating well and training hard will stimulate your body and allow you to recover and start to produce testosterone naturally and regularly which is what you want from your PCT.

Chapter 6: Nutrition and Training Plan - Cutting Cycle

Once you’ve done your successful bulking cycle and fully recovered from your previous cycle, you’ll want to see all that muscle you’ve built. That means a cut. But cutting doesn’t need to be torture, assuming you didn’t overdo it when you were bulking.

If you focus on slow and steady fat reduction as well as good nutrition, solid training and extra cardio, you will be in prime position to shed the fat.

Prohormones can be used to assist a cut in that they help preserve muscle while you burn the fat off. Make sure you go for a ‘dry’ prohormone like RPN Havoc (2a 3a-epithio-17a-methyl-5a-androstan-17b-Ol) as this will minimise any water retention and save your hard earned gains being covered by a layer of blubbery water. Havoc or Epistane is a good prohormone for beginners and works well for a cut.

When it comes to diet, don’t cut too many calories. You still want plenty of protein and carbs to grow. Keep drinking plenty of water (you should be doing this when on cycle anyway) and eat your veggies like your mommy told ya.

Training should be consistent and similar to the bulking cycle. Your aim is to preserve as much muscle as possible. Add in some high intensity cardio either as ‘finishers’ to your workouts or in separate sessions. We’re sticking with 5/3/1 here for simplicity but adding in some finishers and cardio on the bulking rest days.

Training

Monday:

Shoulder Press (5/3/1 workout)

3 x drop sets

Tricep Dips 4 x 8-10

OH Tricep Extensions 4 x 8-10

Kettlebell Circuit (5 rounds of 15 swings, 10 goblet squats, 5 pushups - no rest)

Tuesday:

Deadlift (5/3/1 workout)

Dumbbell rows 4 x 8-10

Weighted Chins 4 x 8 (last set to failure)

Farmer’s Walk 5 x 50m

Rowing Machine - 5 rounds of 250m at max intensity, 2 mins recovery in between.

Wednesday:

Hill Sprinnts - 5 minute warm up, 10 mins of hills, 5 minutes cool down

Thursday:

Bench (5/3/1 workout)

3 x drop sets

Incline DB Bench 4 x 8-10

Tricep Dips 4 x 8-10 (last set to failure)

Friday:

Squat (5/3/1 workout)

Front Squat 4 x 6-8

Leg Extensions 4 x 10-12

Prowler 5 x 25m

Kettlebell Circuit (5 rounds of 15 swings, 10 goblet squats, 5 pushups - no rest)

Saturday - 30 minutes easy cardio - cycling, swimming, jogging. Take your other half - it’ll be fun (I promise).

Sunday - Rest

Nutrition

If you’re thinking that this nutrition plan looks a lot like the one for bulking, you’d be right. Cutting large amounts of calories and carbs is a quick way to burn out and generally feel crap. Instead, focus on cleaning up your diet - fewer treats, less bread and processed grains. Don’t limit healthy fats and look to incorporate satisfying foods like nut butters and high protein cheeses.

I’ve long favoured a 4 meal day as this reduces the amount of prep you do, the time you spend eating and I’ve found that I make good progress on this type of diet. Make sure you eat a varied diet and drink at least 3-4 litres of water a day I once neglected this and ended up in the clinic for men who get a burning sensation when they pee.

Meal 1: 6 eggs, Greek salad cheese and spinach

Meal 2: Rump steak, wild rice and veggies

Meal 3: 2 chicken breasts, rice, mixed vegetables or salad

Train: Jim Wendler’s 531

Post Workout Shake – 2 scoops 90% whey in water or BCAAs

Meal 4: 2 ground beef patties, tomatoes, vegetables

Pre Bed snack: Greek yogurt, peanut butter, 1 scoop 90% whey in water

YOU COULD ALSO SIP an amino acid drink during the day and plenty of black coffee will blunt your appetite and has a mild fat burning effect.

You will notice that fats are quite high in this diet. This is to keep you satisfied and energised. Plus you need fat to stimulate natural testosterone production which is important as you cycle off your prohormones and go into your post cycle therapy period.

Final Thoughts for The Beginner

This short book has encapsulated the key knowledge that you, as a newbie, need to know. We’ve looked at what prohormones are before examining the best prohormones for beginners, cycle and post cycle therapy ideas.

The nutrition and training guides will have given you a flavour of what it means to train ‘on cycle’. If you want the best out of your prohormones, this means hitting your training hard. And resting hard.

A big part of what this book is about is to promote safe and responsible use of prohormones and designer steroids. If you’re just starting out in weight training or are under 25, better to give this a miss for a few years until you are older and more experienced. You’ll be glad you did.

to have a life outside of training. Being big, strong and ripped is great, but there is more to life. Focus on bringing value to other people, showing love and respect to others whenever you can.

If you’ve enjoyed this book, you can your copy by emailing me [email protected] with the subject ‘ my Book’. That way I can send you notifications when the book is updated or new editions are made available.

Jack

Acknowledgements

I’m grateful to the many people who have helped make this book a reality. To N, my senior editor, T - you were the inspiration for this book. I’d also like to thank Atif for the book design - you did great and turned my weird ideas into reality. And finally I’m thankful to you, the reader. You are the reason I write. May this book have been valuable and helpful to you for the future. God Bless.