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Acknowledgements
Acknowledgements
Brink’s Bodybuilding Revealed
by Will Brink
With great appreciation for additional content and proofreading to:
Evan R. Peck M.D.
Elissa Lowe
Typesetting & Graphic Elements by Elissa Lowe
E-book Reports & Cover Art by Vaughan Davidson
With thanks to Charles Poliquin for:
Individualization of Mass Gaining Programs.
Published By Internet Publications Group
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Federal Copyright Law Protection
Copyright Will Brink & Internet Publications
All Rights Reserved
You do NOT under any circumstances have the right to reprint, resell, auc-
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Affiliate Program Information
Affi liate Program Inforamation
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Testimonials and Feedback
We are always looking for ways to give our members what they want and
feedback is the best way we can learn from you.
If you have enjoyed BBR and feel that the e-book and Members’ Area have
been useful tools, then we and the hard-working moderators would love to
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How To Read A PDF
How To Read A PDF
Brink’s Bodybuilding Revealed is published in Portable Document Format
(PDF). PDF fi les are a platform-independent document viewing format cre-
ated by Adobe. PDF fi les are viewed using either Adobe Acrobat, or Acro-
bat Reader. This PDF fi le has been optimized for viewing in Acrobat 5.0 and
up. Typically, any viewing diffi culties can be resolved by upgrading your
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directly from Adobe.
Download the latest version of the FREE Acrobat Viewer:
The e-book can be read: a) front to back, on a page-by-page basis; or b)
by jumping to the topic of your choice. There are bookmarks and internal
links throughout the book, that will enable you to move from section to
section, in any order.
The following pages illustrate the diff erent ways to navigate this e-book,
and explain how to use the bookmarks to locate diff erent sections.
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How To Read A PDF
Acknowledgements
Federal Copyright Law Protection
Affiliate Program Information
Testimonials And Feedback
How To Read A PDF
Biography: Will Brink
Precautions And Disclaimer
Table Of Contents
Introduction
Chapter 1: Nutrition
Chapter 2: Constructing Your Musc
Chapter 3: Getting Organized
Chapter 4: Completing The Picture
Chapter 5: Supplements
Chapter 6: Training
Chapter 7: Cardio/HIIT
Bonus Reports: Individualization of
Triple Training Reports
Brink’s Hybrid Training System
The BBR Members’ Area
Index
Appendix A/B
A. Use the Bookmarks to
jump to different sections
of the e-book. Bookmarks
with a “+” sign are “nest-
ed”- click on the “+” sign to
expand the bookmark and
see the sub-sections with-
in each one.
B. Use the arrows at the bottom
of the screen to fl ip through con-
secutive pages. If you know the
page number you’re looking for,
you can also put the page num-
ber in the box, and press “Enter”.
How To Navigate a PDF Document
Use the “-” or “+ buttons to
change the magnifi cation.
C. Each entry in the Table Of Con-
tents is linked to the correspond-
ing section in the e-book. Click on
a link to jump to that section of
the book.
Table Of Contents
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How To Read A PDF
Acknowledgements
Federal Copyright Law Protection
Affiliate Program Information
Testimonials And Feedback
How To Read A PDF
Biography: Will Brink
Precautions And Disclaimer
Table Of Contents
Introduction
Chapter 1: Nutrition
Chapter 2: Constructing Your Musc
Chapter 3: Getting Organized
Chapter 4: Completing The Picture
Chapter 5: Supplements
Chapter 6: Training
Chapter 7: Cardio/HIIT
Bonus Reports: Individualization of
Triple Training Reports
Brink’s Hybrid Training System
The BBR Members’ Area
Index
Appendix A/B
Chapter 1: Nutrition
Acknowledgements
Federal Copyright Law Protection
Affiliate Program Information
Testimonials And Feedback
How To Read A PDF
Biography: Will Brink
Precautions And Disclaimer
Table Of Contents
Introduction
Chapter 1: Nutrition
Nutrition: You Are What You Eat
Macronutrient Basics: Protein
Good Protein Sources & Source
Macronutrient Basics: Fats
Good Fat Sources & Sources To
Macronutrient Basics:Carbohydr
Good Carb Sources & Sources t
Why Is The Glycemic Index Imp
What Are The Drawbacks Of Th
Effects Of GI On Performance
Body Fat And GI
GI And Health
A Summary Of The Effects Of G
GI Ratings For Common Foods
Looking At The “Big Picture”: Th
Brink’s “Top 10” Bodybuilding F
Vegetarians Vs. Meat Eaters
Looking At The “Big Picture”: Th
Acknowledgements
Federal Copyright Law Protection
Affiliate Program Information
Testimonials And Feedback
How To Read A PDF
Biography: Will Brink
Precautions And Disclaimer
Table Of Contents
Introduction
Chapter 1: Nutrition
Nutrition: You Are What You Eat
Macronutrient Basics: Protein
Good Protein Sources & Source
Macronutrient Basics: Fats
Good Fat Sources & Sources To
Macronutrient Basics:Carbohydr
Good Carb Sources & Sources t
Why Is The Glycemic Index Imp
What Are The Drawbacks Of Th
Effects Of GI On Performance
Body Fat And GI
GI And Health
A Summary Of The Effects Of G
GI Ratings For Common Foods
Looking At The “Big Picture”: Th
The Brink Pyramid For Optim
Vegetarians Vs. Meat Eaters
Using The Bookmarks
About Bookmarks:
Many of the bookmarks are “nested” - there are topic headings embedded within them.
If you see a bookmark with a “+” sign, that means there are subheadings to view. Click-
ing on the “+” will expand the bookmark to reveal the subheadings, as illustrated be-
low. Clicking on the “-” sign will nest the bookmarks again.
Brink’s BODY
BODY
BUILDING
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Biography: Will Brink
Biography:Will Brink
Will Brink is a columnist, con-
tributing consultant, and
writer for numerous health/
fi tness, medical, and body-
building publications. His ar-
ticles on nutrition, supple-
ments, weight loss, exercise
and medicine can be found in
magazines and journals such
as “Lets Live,” “Muscle Media
2000,” “MuscleMag Interna-
tional,” “Life Extension,” “Mus-
cle & Fitness,” “Inside Karate,”
“Exercise for Men Only,” “Oxy-
gen,” “The Townsend Letter
For Doctors,” as well as many
others.
Will Brink is the author of the
book “Priming The Anabolic
Environment: A practical and
Scientifi c Guide to the Art and
Science of Building Muscle,”
as well as various chapters in
sports nutrition-related text-
books and the e-books “Fat
Loss Revealed” and “Brink’s
Bodybuilding Revealed.”
Will graduated from Harvard
University with a concentra-
tion in the natural sciences,
and is a consultant to supple-
ment companies.
He has served as an NPC
judge and as a Ms. Fitness USA
judge. A well-known trainer,
Will has helped many top lev-
el bodybuilders through all
facets of pre-contest and off -
season training. He has also
worked with athletes ranging
from professional golfers, fi t-
ness contestants, and police
and military personnel.
His articles and interviews
can be found on many inter-
net web sites such as: LEF.org,
Testosterone.net, NavySeals.
com, ThinkMuscle.com, Mus-
cleMonthly.com, as well as
many others, including his
own site BrinkZone.com.
Will has co-authored several
studies relating to sports nu-
trition and health published
in peer-reviewed academic
journals.
His monthly column on sup-
plements, “The Intake Up-
date,” is one of the most pop-
ular features in MuscleMag
International.
Will has lectured at trade as-
sociations and universities
around the United States and
has appeared on numerous
radio and television pro-
grams to examine issues of
health and fi tness.
He can be contacted at:
PO Box 812430
Wellesley MA
02482
See Will’s Brinkzone Website
here:
Click Here
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BUILDING
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Precautions And Disclaimer
Precautions And Disclaimer
You should always consult a phy-
sician before starting any exer-
cise training program. Internet
Publications, the editors and au-
thors disclaim any liability or loss
in connection with the use of this
system, its programs and advice
herein.
Always consult a physician be-
fore starting any weight gain or
fat reduction program.
A basic metabolic test, thyroid,
lipid, cardiovascular and testos-
terone panel is recommended
prior to starting this program in
order to detect anything that can
prevent you from making the
most out of your eff orts. Consult
your doctor regarding these
tests.
•
•
•
If you are unfamiliar with any of
these
exercises,
consult
an
experienced trainer to instruct
you on the proper form and exe-
cution of the unfamiliar exercise.
Improper form can result in inju-
ry.
The instructions and advice pre-
sented herein are not intended
as a substitute for medical or oth-
er personal professional coun-
seling.
Internet Publications, the editors
and authors disclaim any liability
or loss in connection with the use
of this system, its programs and
advice herein.
•
•
•
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BODY
BUILDING
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Table of Contents
Acknowledgements
Federal Copyright Law Protection
Affiliate Program Info
Testimonials and Feedback
How to Read a PDF Document
Biography: Will Brink
Precautions And Disclaimer
Table of Contents
Introduction
Chapter 1: Nutrition
Nutrition: You Are What You Eat
Macronutrient Basics: Protein
Good Protein Sources & Sources To Avoid
Macronutrient Basics: Fats
Good Fat Sources & Sources To Limit/Avoid
Macronutrient Basics: Carbohydrates
Good Carb Sources & Sources To Avoid
Why Is The Glycemic Index Important?
What Are The Drawbacks Of The GI?
Eff ects Of GI On Performance
Body Fat and GI
The GI And Health
A Summary Of The Eff ects Of GI
GI Ratings For Common Foods
Looking At The Big Picture: “The Brink Pyramid”
Brink’s “Top 10” Bodybuilding Foods
Vegetarians Vs. Meat Eaters
Table Of Contents
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BODY
BUILDING
BUILDING
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Revealed
Chapter References
Chapter 2: Constructing Your Muscle-Building Diet
Making A Quick Start
Where Does The Food Go? Understanding TDEE
Resting Metabolic Rate ( RMR)
Thermic Eff ect Of A Meal ( TEM)
Energy Expenditure of Physical Activity
Putting The TDEE Together
The Harris-Benedict Formula
The Simple Method For Calculating Calories
Macronutrients: Protein Requirements
Protein: Myths And Realities
Macronutrients: Fat Requirements
The One-Third Rule
Macronutrients: Carbohydrate Requirements
Dividing The Day’s Calories Into Meals
Using The Meal Planner To Calculate Calories
Pre-/Post-Workout & Nighttime Nutrition
Post-Workout Nutrition
Pre-Workout Nutrition
Nighttime Nutrition
Putting It All Together
Chapter References
Chapter 3: Getting Organized
Organizing Your BBR Kitchen
What To Put Into Your Shopping Cart
What About Convenience/Packaged Foods?
Essential Tools And Equipment
Food Preparation Tips
Managing Meals Away From Home
Tracking Your Intake
Using the Diet Planner
Using The Food Database
Resources
Table Of Contents
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Chapter 4: Completing the Picture
Working SMARTer, Not Harder
Tracking Your Progress
Measuring Your Body Composition
Using The Accumeasure
The BBR Forum
Member Profi les:
Kevin Little, Jason Halstead, Phil Brown, Scott Brouse
Paul Afek, M.D., Peter Eckart, Elissa Lowe
Chapter 5: Supplements
Brand Name Supplements
Supplements
Amino Acids
L-Arginine
Beta-Alanine
BCAAs
Citrulline
L- Glutamine
OKG
Taurine
L-Tyrosine
Metabolites
Arachidonic Acid
Creatine Monohydrate
Carnitine
DHEA
7-Keto DHEA
HMB and KIC
Phosphatidylserine
Ribose
Protein Powders
Whey Protein
Casein
Colostrum
Egg White
Serum Protein Isolate
Vegetarian Proteins
Soy Protein
Hemp Protein
Rice Protein
Essential Elements
Calcium
Chromium Picolinate
Essential Fatty Acids
Vanadyl Sulfate
Vitamin C
Vitamin E
ZMA
Anti-Estrogens
Chrysin
DIM/ I3C
6-OXO
Herbal Testosterone Boosters
Avena sativa
Fenugreek (Testofen)
Horny Goat Weed
Maca
Tongkat Ali
Tribulus
Phytochemicals
Ecdysterones
Methoxyisofl avone
Table Of Contents
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BUILDING
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A Note On Prohormones & Designer Steroids
Making Sense Of Supplements
Supplement Scoreboard
How To Use The Supplement Scoreboard
Chapter 6: Training
Introduction to Training
True Beginners
The Classic 3-Day Split
The 4-Day “Upper/Lower” Split
Lifting Basics and General Tips
Exercise Descriptions
Body Map
Chapter 7: Cardio
Does Cardio Help...Or Hinder Muscle Gain?
Cardio And Fat Burning
Exercise Intensity And Energy Systems
High Intensity Interval Training And Tabatas
Chapter References
Bonus: “Individualization of Mass Gaining Training Pro-
grams” by Charles Poliquin
An Important Reminder From Will Brink
Biography: Charles Poliquin
Individualization Of Mass Gaining Programs
Poliquin’s 21 Training For Mass Principles
Introduction to ‘Sample Training Programs
Sample Training Programs
Are You Delusional About Your Fiber Makeup?
Table Of Contents
Beta-Sitosterol
Adaptogens
Ashwagandha
Bacopa monnieri
Ginseng
Rhodiola rosea
Miscellaneous Compounds
Caff eine
CLA
GH Supplements
Glycerol
MCTs
Myostatin Inhibitors
Saw Palmetto
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Revealed
Additional Reports
Poliquin Frequently Asked Questions
Exercise Descriptions
Bonus: Triple Training Reports by Evan R. Peck, M.D.
Biography: Evan R. Peck, MD
Overcoming Training Plateaus
Misconceptions of Muscle Soreness
Weight Training Injuries
Bonus: Brink’s Hybrid Training System by Will Brink
The BBR Members’ Area
Index
Appendix A/B
Brink’s Top Mass Gaining Foods
Glossary of Bodybuilding Jargon and Slang
Fat Loss Revealed by Will Brink
Table Of Contents
