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Gain 5 To 15 Even 20 Pounds Of Rock Hard
Lean Body Mass & Shed 5 To 10% Of Ugly
Body Fat
In The Process
fast lean muscle meals

An influential story by Mike Westerdal, BS, ACE-CPT

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FACT: No Matter How Hard You Train Your Butt Off, If You're Not Getting The Right Muscle Building Nutrition You Will NEVER Be Able To Pack On Lean Muscle

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Have you ever wondered what's been holding you back from Building Muscle as fast as possible?

Or why it's been taking so long to pack on some solid muscle mass?

When I say "solid" I mean lean muscle without any fat. Is that what you want? More muscle while getting rid of the unwanted body fat?

If you answered, "Yes" to this question-I have some important news for you.

In fact, I want to promise you something.

And I swear... that if you do this one thing... you're going to see more muscle and strength gains from your workouts... than ANYTHING else you do.

Okay here it is: You need to focus on your diet because it is the most critical element affecting your Muscle Building results. And the sad part is; most people chose not to deal with it at all.

I don't blame them though because it can be a freakin hassle!

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The Dilemma: Calculating & Counting Calories Sucks!
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meal plans for gaining muscle In other words, the math required to design meal plans can be very time consuming. Let me explain by sharing this story with you.

As you may already know my name is Mike Westerdal and I'm a personal trainer and fitness expert here in Clearwater, Florida. I also compete in powerlifting and have written several best selling workout programs.

Bottom line, my specialty is designing training programs.

I've made some amazing progress on my own, but I got to the point where I wanted to seek out some "expert" advice to take my physique to the next level.

This is where the frustration began!

I searched online and bought a nutrition plan. I followed the directions and it went something like this:

I calculated how many calories I would eat per day. (This was easy enough.)

Each day had different ratios of protein, carbohydrates and fat I was supposed to eat. For example if my daily calorie total was 2500 calories and my ratios were: (40/30/30) I knew had to consume 1000 calories of protein per day, 750 calories of carbohydrates, and 750 calories of fats.

There are 6 meals per day. So I divided everything by six.

That calculates out to 166 calories of protein, 125 calories of carbs, and 125 calories of fats per meal.

Did I lose you yet? It gets worse.

Here's the kicker! Foods don't come in calories they come in grams when you buy them. Okay so how many grams of protein, carbs and fat would I need?

Well there are 9 calories per gram of fat. There are 4 calories per gram of protein and carbohydrates.

Now the 166 calories of protein divided by 4 grams per calorie = 41.5 grams of protein per meal.

The 124 calories of carbohydrates divided by 4 grams per calorie = 31 grams of carbs per meal.

And the 124 calories of fats divided by 9 grams per calorie = 14 grams of fat per meal.

Okay we're done right? Not so fast buster.

Now it's time to design the meals. Wait what? Yup it's time to go buy the groceries, look at the labels and figure out how to make meals that equal what I'm supposed to be eating. And guess what? Lots of foods don't have labels like fruits, vegetables and most other things that are actually good for you. No worries you can look everything up online and try to figure out how many grams of every nutrient all these foods have...(sigh)

With the help of my wife we actually followed through with this and no kidding it took us about 3 full days to get everything figured out for the month. Each time you start a new meal plan cycle or want to change your meals, repeat steps 1-6.

BOTTOM LINE: I do this stuff for a living and it was still a hassle for me. No matter what you do, I don't recommend you buy any nutrition program unless the meals are already planned out for you!

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The Reality: Who Has The Time Or Money?
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The fact is we are all super busy and don't have time for the BS above. I don't know about you but when I spent my hard earned money to buy a nutrition program I was trying to save time, not eat up a bunch of vacation days.

Another alternative you can look into is visiting a certified nutritionist or dietician and get a personalized meal plan based on your individual goals.

However there are two MAJOR problems with going this route:

  1. They charge an arm and a leg. The consultation is probably $100 and then another $300 to design the program for you. Want another program? Sure, just fork over another few hundred dollars.

  2. Most nutritionists don't know much about working with athletes or bodybuilders. They are accustomed to working with sedentary non-exercising people that are typically obese. They'll tell guys like us that too much protein is bad for you and that we should stop taking our supplements. Or God forbid that we're already "muscular"

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The Answer: Triple H the Wrestler
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Muscle Meals Now stay with me, this is where it gets REALLY interesting. You're probably wondering how Triple H a pro wrestler could possibly be the solution to my nutrition confusion.

Well first of all you have to admit, he's a muscle monster and he's lean with abs at the same time. Being the big Triple H fan that I am, I googled his name to find out what kind of muscle building diet he used.

What I discovered was shocking!

The genius behind the scenes is Patrick McGuire of Empowered Nutrition. The name stuck out to me because I had just recently joined a fitness business group, and Patrick was one of the other members. I was going to get the opportunity to me meet this guru several times a year!

This is the same guy that designed meal plans for Triple H, Edge, TEST, and many other professional athletes in a variety of sports. As you can imagine I was totally stoked to talk to him.

The very frist time I met Patrick in Quebec City, Canada we hit it off right away. I compete in powerlifting and he has competed in bodybuilding. We both have a background playing football and working with athletes. Plus we're both Christians, so needless to say we had a lot in common.

As we were talking Patrick told me something that impressed me even more and absolutely floored me when I found out:

Patrick McGuire Walks The Walk - Pictured Below
muscle building nutritionis

You see, Patrick is the go-to-guy not only for the WWE Superstars, but also for many of the top fitness experts in the country.

Just to make sure we are clear; pro athletes whose livelihood depends on their physique and performance rely on his nutrition expertise as do fitness professionals who earn a living helping others get in shape!

Even the "TOP" industry experts are using
these meal plans to get their clients in to the best possible shape.
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  • Vince "No Nonsense" Delmonte

  • Jeff Anderson - aka the Muscle Nerd

  • Sean Nalewanyj - Creator of Muscle Gain Truth

  • Will Brink - Columnist and Military Personnel Trainer

  • John Barban - Professor Of The Perfect Body And Adonis Index

  • Dr. Brad Campbell - Top Fat Loss Trainer

build muscle with the proper diet

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Critical Bench Teams Up With Empowered Nutrition
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I knew I had to team up with Patrick to design us some Lean Muscle Building meal plans that are Simple to follow and don't require any extra work. Bottom line:

"I Wanted Muscle Building Meal Plans Made Easy"

steak builds and repairs muscle tissue I told Patrick I wanted him to design a month's worth of healthy muscle building meal plans. But that's not all I asked for.

I told him I wanted lots of options for breakfast, lunch, dinner - but I also wanted to get my hands on anabolic snacks and shakes to take after my workouts.

As if that wasn't enough, I told him to follow three main guidelines when making these muscle producing meal plans.

  1. They have to be easy to prepare. I'm not a gourmet chef or anything!

  2. Keep them cheap, I don't want to spend a ton of money buying expensive delicatessens.

  3. They better taste good because I'm not going to eat nasty chicken and broccoli every meal!

A couple weeks later Patrick sent me 30 days worth of muscle building meal plans tailored to my body type. They were almost perfect but I did have a few more requests from him.

  1. I needed done-for-you grocery shopping lists. I didn't want to make my own list each week, that's annoying. Typically I shop once a week to get ready for the week to come.

  2. What if I just don't like something on my meal plan? I wanted to be able to swap it out for something else with the same nutrients. Substitution charts were going to be a necessity.

  3. I wanted the meal plans longer. I wanted them to last about 2.5 months (84 days) instead of just 30 days. I didn't want repeat meals each week either!

  4. Once I finished this meal plan and packed on some muscle, I wanted to be able to move on to the next meal plan which required more calories.

  5. And finally I wanted a Nutrition Manual just to cover all the basics of Muscle Building Nutrition so I wasn't just following his advice blindly. I wanted to understand and follow along.

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Patrick is a cool guy and agreed that these changes would make this the easiest and most effective muscle building meal plan available so he made the necessary adjustments and improvements for us.

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A Done-For-You Way To Pack On Lean Muscle Mass
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done for your nutrition plans for building muscle After trying out these done for your muscle building meal plans and making all the final tweaks, I'm confident enough to say that these lean muscle building meal plans are the fastest and easiest ways to get the muscle building nutrition you need.

It's the way to develop more fat burning muscle mass without any un-wanted fat gains, without force feeding yourself, without starving yourself and without having to eat anything you don't like.

Listen I know you are probably skeptical, I don't blame you.

You've probably tried diets in the past didn't work. But this is not a diet! These are meal plans. Just eat what it tells you to eat and you'll be well on your way to getting the body you deserve and want.

These meal plans are designed for those with primary goals of gaining lean muscle and burning fat while following an intense training program.

In fact they are also designed to take males from 15% body fat down to 10% body fat and females from 22% to 17% body fat in the first 6-weeks. No matter what body fat level you are starting at you can drop your body fat percentage while building muscle.

All this while increasing lean body mass and increasing your metabolism to maintain a lean athletic physique.

Yes! I'm done calorie counting
Yes! I'm sick of bulking and cutting
Yes! I'm ready to throw out my calculator
Yes! I'm ready to have a plan and stay on track
Yes! I'm ready to eat muscle building/fat burning foods that taste good

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Here's Exactly What's Included
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I know you are training hard and putting in the effort at the gym. This is the missing ingredient that will have people accusing you of taking drugs or having surgery. Get ready to be anabolic twenty-four hours a day, seven days a week so you can finally pack on the lean muscle you deserve. This is probably going to be an easy decision for you because it's such a simple solution.

CRITICAL COMPONENT 1: Nutrition Program Manual ($197 Value)

This 40 page PDF guide provides all the information you'll need to be empowered and successful. It's easy to follow making nutrition easy to do.

-Your Substitution Charts
-Your Weekly Grocery Shopping Lists
-Motivation & Goal Setting Worksheets
-Review Of The World's Most Popular Diets
-Cooking Methods & Seasoning Tips
-Transformation Tracking Documents
-Quick Start Guide Explaining Which Meal Plan To Use


We said throw out your calculator and we meant it! Done for you actually means done for you. This Quick Start Guide will help you chose your calorie plan to follow. I've also made a quick start video to walk you through it. I've even set up an online calculator to estimate your current body fat percentage and lean body mass.

CRITICAL COMPONENT 3: 24 Different Calorie Meal Plans! ($2400 Value)

Each one of these individual pdf format Meal Plans is 84 Days Long. That's almost three months.

It's a fact if you were to buy just one of these meal plans from a nutritionist it would cost you an absolute minimum of $100 per meal plan but probably more.

No matter what your starting point there will be a calorie plan for you to use. Once you pack on some lean muscle and need more calories, just move on up to the next calorie plan.

There are over five years worth of meal plans and the best part every week the meals change so you don't get bored.

After seeing everything that is included in this opportunity you are probably worried it is going to be too expensive or cost a ton of money. I don't want you to worry about that. As a limited introductory offer we're going to let you in on this entire package for a fraction of the regular price.

Lean Muscle Building Meal Plans

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Regular Price $197 TODAY'S Price $57

Anabolicious Post Workout Shakes

Only Available To The First 300 248 172 97 Clients

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You are going to love these post workout shakes recipes by The Muscle Cook.

It is vital that you replenish your glycogen stores after a workout and give your muscles the protein required to repair and fuel growth. These tasty shakes have you looking forward to your PWO meal time. ($27 Value)

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60-Day Guarantee No Questions Asked
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you are guaranteed to build muscle with these meal plans The "Your meal plans didn't jump out of my computer, snap it's fingers, and turn me into Arnold Schwarzenegger while I sat on the couch watching TV... so I want my money back!" guarantee!

I understand that everyone has totally different motivations and desires, so I want to make it perfectly clear that if for any reason you are not satisfied with this guide, send me or my assistant an email within 60 days of your purchase and I'll refund every penny you paid...and you still get to keep everything! No hard feelings. What's more fair than that?

I really want to stress this to you. If you're feeling frustrated about your diet and for whatever reason... what you're trying isn't working, then let us help you.

If you want to pack on some lean muscle mass and you're just not sure how you should be eating this well help you more than you can imagine.

These are the same exact meal plans Nutritionist Patrick McGuire, myself and WWE Superstars like Triple H and many others have used that has helped us build that fat free muscle we're all after. We can't wait to hear your succes story!

Regular Price $197 Today Price $57

Keep Training Hard,

Mike Westerdal, CPT
criticalbench1 at

P.S. To be straight with you I'm not sure how long I'll be able to offer you this package so cheap. It's only a matter of time before Patrick comes to his senses and wants to me to sell these meal plans individually. Right now you get the guide plus 24 different calorie meal plans for the price of just one meal plan. So go ahead and ORDER NOW and you'll be downloading your material in just a few short moments.

P.P.S. All the risk is on me here. Let me prove to you that you can do this.


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Got A Question? See Our FAQs Below
fast lean muscle meals

These meal plans help build lean muscle mass. What exactly is lean mass?

Exercise increases muscle and bone, which is collectively known as lean muscle mass. The biggest advantage of lean muscle mass is the increased caloric expenditure all the time, not just while exercising! Compare the calories burned during a specific duration of exercise to the amount of calories contained in a tablespoon of mayonnaise and it can be discouraging. (How long do you have to ride the bike to burn off one slice of pizza?)

It is only by the increased lean muscle mass and its rise in metabolic rate that the benefit of regular exercise shows by burning more energy (calories!) all the time.

You got it, the more muscle mass you have (lean muscle mass) the more calories you use doing everything from surfing the web to pumping iron! So whether you're a body builder or any another type of athlete, the key to an overall fit body is increased lean muscle mass.

Your body weight may actually rise or stay the same, but if your body composition moves toward its ideal then you will be happy regardless of what you weigh.

lean muscle mass nutrition tipsWill these meal plans work for women too?

Yes! The human body works the same whether male or female. If you want to tone up and add some sexy muscle without bulking up or getting fat these meal plans will do the trick.

What if I have a food allergy or don't like certain foods?

Just swap it out for something esle using the substitution charts.

What if I'm a vegetarian?

You can use the substitution charts, but you will be limited in what you can eat. To build and repair muscle you need protein and if you don't eat meats you are limited to other foods that contain protein.

Is it the same meals over and over and over?

No. you get 84-days of meals. Every single week your meals will change for the week. You can also swap out foods anytime you'd like using the substitution chart.

What if the meal plans don't work for me?

You get a full 60-days to try them out. If you're not delighted you can have a full no-hassle refund.

Do I have to wait for the product to arrive in the mail?

No. This is a digital product. You can access it right away. By offering it as a digital product, you save money since you don't have to pay for shipping and printing.

Do you sell calorie plans individually so I don't have to buy all 24?

We plan on selling each individual calorie plan for $197 each but for during this introductory offer you can get all 24 meal plans for more then half that price. This way when you gain muscle you'll have the next meal plan chart to move up to. Or chip in with some friends and share the charts.

No. you get 84-days of meals. Every single week your meals will change for the week. You can also swap out foods anytime you'd like using the substitution chart.

What type of workout program should I do with these meal plans?

Any program that involves weights and cardio to some degree would work best.

Does it matter what my current body fat percentage is?

Regardless of your starting level, you can increase lean muscle mass without adding fat. The increased amount of lean muscle mass will improve your metabolism and help you burn more fat.

How much weight will I gain?

This is not a weight gain program. You will increase your muscle mass and decrease your body fat level. Since muscle weighs more than fat, your actual body weight might not change. However your body composition, measurements and the way your clothes fit will.

How do I know which calorie meal plan to use out of the 24 provided?

I'll help you pick based on your body type. It's really easy. I have a Quick Start Guide and a video for you in the download area.

Does my age or training experience matter?

No. These meal plans are designed to help you reach your goals regardless of age, sex or training background.

Did Triple H really hire Patrick?

Yes. If it weren't true we wouldn't leagally be allowed to say it.

Are these lean muscle building meal plans right for me?

They worked for me, they worked for Patrick and they'v worked for hundreds of others. I'm confident you'll see similar results.

If your goal is to add quality lean muscle without the fat while at the same time cranking up your metabolism to burn fat fast, than Yes this is for you.

What kind of diet are these meal plans based on?

Your meal plans are a balanced solution allowing you to lose fat and build your best body ever. The key is to follow a proven program that includes a combination of macronutrient (protein to carb to fat) by cycling the four basic diet philosophies of the balanced diet, the reduced carbohydrate diet, the high protein/high-fat diet and the minimal low calorie diet.

What kind of results can I expect?

This is up to you. The information alone can't do it for you. It will take you following through on this to get results. It is possible to gain 5 to 15 even 20 pounds of lean body mass while shedding 5 to 10% body fat.

Lean Muscle Building Meal Plans

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Regular Price $197 TODAY'S Price $57

NOTE: These Critical Bench Nutrition Meal Plans for Lean Muscle Building are a completely downloadable series of e-manuals, audio, and video files. No physical products will be shipped. After you order, you'll get INSTANT ACCESS to download all product components onto your computer. The format for all manuals, workbooks, checklists, etc, is adobe acrobat PDF, which can be viewed on Mac or PC.

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