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Muscle Shake

The Products:

• Creatine: Take 12 grams per day for 6 weeks. Take 1 week off and repeat. 1000 grams will last you exactly two 6 week cycles. i.e. 12 * 42 * 2 = 1008.
• Whey Protein: Take 5 scoops per day divided between 2 shakes. Make sure the scoop is slightly heaped. For every 1.67 scoop you need 1 pint of slimline milk. The 6lb tub will last you 30 days – if it lasts longer then you are not taking enough.
• Maltodextrin: This is just a pure carbohydrate. Take 4.5 scoops divided between 2 shakes. Make sure the scoop is level. The 4.5 kilo’s should last you 30 days – if it lasts longer then you are not taking enough.

How to make the shake:

1. Pour 1 pint or 500 ml of slimline milk into a blender
2. Add in 1.67 scoops of Whey Protein
3. Add in 2.5 level scoops (use the scoop from the Whey) of Maltodextrin
4. Add in 2 teaspoons of creatine – make sure it’s a smallish teaspoon and 2 will equal 4 grams.
5. Blend it at high speed for about 3 seconds.
6. Pour it into a LARGE container i.e. 1 litre bottle at least. Repeat this process three times.

You will have two shakes each of which will give you 800 calories which are broken down as follows:

• Protein: 31%
• Carbs: 65%
• Fat: 4%

These two shakes must be taken in addition to your normal daily diet.

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