Important Information

Welcome to The Silverback Muscle Mastery Program.

• Everything you need to get started is here on this page. Keep this page link safe so that you can access your workouts as and when you need them. When you're ready to start training, scroll down to the video marked "Watch This Video First." 
• The first thing you will see on this page is a Diet Blueprint: This is a general outline for you to get the best from the workout program...BUT, if you want to 2 x your results, you need a customized approach to your diet, hormone, sleep and gut health. To take full advantage of the Silver Muscle Mastery Program, Click Here To Book A Call.
• If you would like to have the accompanying Workout logs or you wish to speak with the team, please use the "Contact Me" form at the bottom of the page.
• At the bottom of the page we have additional videos so you can take advantage of your sleep and post-workout nutrition.

The Diet Blueprint:

This is an outline of what you should do to build muscle/loss fat. For a more detailed and customized approach to your diet, you can click here.

1: Protein Intake:

Your daily intake should be in the ball-park of 1g per pound of bodyweight, spread over 3-5 meals per day. This could come from but not exclusive to, eggs, chicken, beef, fish and calf liver. There are 4 calories per 1g of protein.

2: Fat Intake:

Aim for 20-25% of your total calorie intake from fat. There are 9 calories per 1g of fat. If you are a natural lifter, fats should be made up of some saturated fats such as egg yolks, coconut oil, Ghee and mostly monounsaturated fats like olive oil, salmon and nuts.

3: Carbohydrate Intake

The carbs you consume will play a vital role in you having a great workout. After you allocate for your protein and fats, the rest of your daily calories will come from Carbohydrates. There are two types of carbohydrates – simple and complex.  Simple carbohydrates are broken down and digested easily to be used as a quick source of energy. They should be kept at a minimum. Complex carbohydrates on the other hand take longer to break down in the body due to being high in fiber, starch, and other nutrients.

4: Food Choices:

Whole foods that have been minimally processed should be your first choice. When in a calorie surplus i.e. when building muscle, it’s ok to take in hyper palatable foods if it helps you to reach your calorie requirements. But, reframe from this becoming the back bone of your diet.

5: Calorie Intake:

Use an online Calorie Calculator to work out your maintenance calories.

Building Muscle:

You need a calorie surplus of about 10% to maximize muscle building potential. Aim for .25-5% of total bodyweight gain per week.

Fat Loss: You should be in a calorie deficit

Times one of the numbers below by your body weight in pounds. If you weigh yourself in KG, times that by 2.2 to get your weight in pounds.

15:

14:

13:

12:

11:

10:

9:

8:

7:

Number 15 represents maintenance calories, Number 10 represents moderate weight loss, while Number 7 represents extreme weight loss. If you don’t know where to start, I suggest you start at around 10 on the scale.

Example if you weigh 200 lbs and you used 10 on the scale, you would start with 2000 calories. Eat this amount of food for a week, and if you’ve lost around .5-1% of your bodyweight, keep the same for the following week. If you’ve lost less, cut to 1800.

Eat lots of green leafy vegetables and include lemon juice and apple cider vinegar 10-minutes before your first meal to aid digestion.  

Post-Workout Nutrition

Gut Health 

@missionjacked Why is Gut health so important for men trying to get fit after 50? Learn the way to better health and through the gut #guthealth #fitafter50 #menshealth #missionjacked ♬ original sound - Mission Jacked

Sleep

Understanding The Workout Protocol

Workout A

This is a 4-week cycle consisting of 2 workout videos. Complete this cycle first before moving to cycle 2

Workout B

Cycle 2:

This is a 6 week cycle meaning you complete 12 workouts in total (6 of each). Take  3 full rest days between each workout.

Workout A

Workout B

Cycle 3

Workout A

Workout B

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