HOW TO HOW TO BUILD BUILD MUSCLES MUSCLES NATURALLYNATURALLY

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TABLE OF CONTENTS

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10A PLATE FOR YOUR MUSCLES

TRAIN YOUR BODY TO REACH YOUR GOAL

ME-TIME FOR BETTER RESULTS

DON’T FORGET YOUR POWERPOWDER

Don’t forget! This guide is here to offer advice and suggestions to help improve your lifestyle.

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SO, SO, YOU WANT YOU WANT TO TRAIN TO TRAIN YOUR BODY YOUR BODY TO THETO THE NEXT LEVEL, NEXT LEVEL, BUT NEED BUT NEED A LITTLE HELP A LITTLE HELP GETTING GETTING STARTED?STARTED?

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EAT Good nutrition is

essential to cover all your needs and avoid

deficiencies.

MOVE Daily exercise gives you more energy and is the

only way to achieve your body shape goal.

LIVEConnecting body and mind completes the

picture and helps you to find happiness.

HOW TO GAIN MUSCLES?

•• Have a clear goal in mind

•• Keep track of your weight

•• Train a bit more each day

•• Give priority to resistance training

•• Eat more proteins and carbohydrates

TRYING TO INCREASE YOUR MUSCLE MASS? Whether it’s for a competition, to impress that neighbour you really like, or just to feel more comfortable in your own body, it’s important to keep that motivation in mind. Do that, and we will help you achieve your goals by combining three fundamental aspects: EAT, MOVE and LIVE!

Are you ready? Let’s do this!

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NUTRIENT-DENSE FOODS TO BUILD, FUEL AND PROTECT YOUR BODY

The primary rule for gaining weight is to eat more calories than you burn. But the important part is to continue having a balanced diet and to avoid a massive intake of fat and sugars. For optimal muscle gain, it is recommended to eat an extra 200-500

kcal each day, with 2 g of proteins per kg of bodyweight.

A PLATE FOR A PLATE FOR YOUR YOUR MUSCLESMUSCLES

EXAMPLES OF 200 KCAL SNACKS

• 1 tablespoon peanut butter• A handful of nuts (30 g)• 10 dried apricots• 200 g of an unsweetened vegetal alternative

for yoghurt with 25 g of TR90 V-Shake

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BUILDGO FOR HIGH-QUALITY PROTEINS

• Skinless poultry• Lean cuts of beef and veal• Fish and shellfish (all kinds)• Eggs• Low-fat yoghurt• Skyr (Skyr is an Icelandic cultured dairy product, rich in proteins.

It has the consistency of Greek yoghurt, but a milder flavour)*• Low-fat cheese• Low-fat milk• Plant-based alternatives for dairy products• Tofu, lentils, beans

TIP: Mix your TR90 V-Shake into your post-workout snack or power breakfast bowl

* Skyr can easily be replaced by low-fat (Greek) yoghurt

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PROTECT

FUEL

GO FOR FRUIT AND VEGGIES

• Fresh or frozen vegetables (raw, soup, steamed...)

• Fresh or frozen fruit (unsweetened)

• Seaweed

GO FOR NUTRITIOUS FATS AND CARBOHYDRATES

• Whole-grain cereals (bread, tortilla, oatmeal, porridge, crisp bread)

• Raw nuts and seeds• Olive oil, sunflower oil

(cold and warm dishes)• Canola oil, soya oil, nut oil

(cold dishes only)

TIP: Consume 2 portions of fruit and 2 portions of vegetables each day

TIP: Eat 25-30 g of nuts and seeds each day

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INGREDIENTS

• 3 frozen bananas• 2 tbsp peanut butter• 1/2 cup soy yoghurt• 1 serving size (25 g) chocolate

TR90 V-Shake

ICE-COLD POWER BREAK

PEANUT BUTTER ICE CREAM

INSTRUCTIONS- Blend all ingredients until smooth. - Freeze for 2-3 hours.

VEGANLACTOSE-FREEGLUTEN-FREE VEGETARIAN

8 ‘DOS’ TO HELP YOU OUT• Eat at least 5 times a day• Add proteins to each meal• Plan your meals for the whole week• Always take nutritious food when on the go

• Make a list before going to the store• Always have proteins, vegetables and fruit at home• Make your meals diverse to avoid boredom• Try new recipes using our TR90 V-Shakes

TIP: You’ve left it in the freezer for more than 3 hours? Put it in the fridge for 30 minutes before serving.

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INGREDIENTS

• 1 avocado• 12 dates• 1 serving size (25 g) chocolate

TR90 V-Shake • 1 tbsp cocoa powder• 1 tbsp sunflower oil• 2 tbsp sesame seeds

NO-BAKE

VEGAN ENERGY BARS

INSTRUCTIONS- Keep the sesame seeds for topping.- Blend the avocado and the dates, add the TR90 V-Shake and

the “traditional” cocoa powder.- Whisk until it’s smooth but thick. - Pour the dough into a small square receptacle and sprinkle 2 tbsp sesame

seeds on top.- Refrigerate 2-3 hours. - Cut into 4/5 bars.

VEGANLACTOSE-FREEGLUTEN-FREE VEGETARIAN

DON’T FORGET YOUR POWER POWDER!

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WHY SHOULD YOU SAY YES TO PROTEINS?

•• They are essential for good health and immunity

•• They fuel your muscles

•• They repair muscle damage after exercise

HIGHIN PROTEIN

BIODEGRADABLE POUCH

SUITABLE FOR VEGETARIANS

SUITABLE FOR VEGANS

5 SIMPLE INGREDIENTS

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PRE- AND POST-WORKOUTTR90 V-SHAKE – CHOCOLATE & VANILLA

DON’T FORGET YOUR POWER POWDER !Complete your diet with our new products and get right where you want to be.

EASY TO COOK WITH

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TR90 V-SHAKE – CHOCOLATE•• Pea protein isolate (15.3 g) and brown rice powder (7.6 g)•• Fat-reduced cocoa powder (1000 mg) and natural chocolate flavouring

(1000 mg)•• Stevia Reb A 97

TR90 V-SHAKE – VANILLA•• Pea protein isolate (15.3 g) and brown rice powder (7.6 g)•• Natural vanilla Flavouring (1250 mg)•• Stevia Reb A 97

Nutritional Information Per 100 g Per Serving Size (25 g)

Energy 1616 kJ386 kcal

404 kJ97 kcal

Fat of which saturated

4.9 g1.3 g

1.2 g0.3 g

Carbohydrate of which sugars

5.6 g 0.1 g

1.4 g0.0 g

Fibre 2.5 g 0.6 g

Protein 74.2 g 18.5 g

Salt 1.5 g 0.4 g

Nutritional Information Per 100 g Per Serving Size (25 g)

Energy 1616 kJ386 kcal

404 kJ97 kcal

Fat of which saturated

4.6 g1.1 g

1.1 g0.3 g

Carbohydrate of which sugars

5.3 g 0.1 g

1.3 g0.0 g

Fibre 1.4 g 0.6 g

Protein 75.7 g 18.9 g

Salt 1.6 g 0.4 g

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2 billion of micro-organisms for your digestive system Supplements with Lactobacillus fermentum.Once a day with your meal

CordyMax Cs-4, protect your liver & kidneys while you are on a high protein diet.Twice a day, with your meals

Looking for more? Get the TR90 Programme!

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TRAIN TRAIN YOUR YOUR BODY BODY TO REACH TO REACH YOUR YOUR GOALGOAL

WORKOUT PLAN FOR GAINING MUSCLES

Our 90-day workout to get the muscles you want and to feel proud of your results!

To gain muscle, you need to combine exercise and nutrition – leaving one out is not an option. During your workout, you will create small tears in the muscle that

you must compensate for by eating both proteins and carbohydrates after training. The proteins and carbohydrates will activate muscle building, strengthening

your muscles as they are repaired.

1 workout / month

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WE HAVE THREE MONTHS TO BUILD YOUR MUSCLES! LET’S DO THIS!

You’ll discover a new workout (3 rounds of 1 circuit) each month, which will get steadily more intense each week. If you have a lot of workout experience, start with more repetitions (reps) or increase the time spent on each exercise, but keep up the intensity as the weeks go on.

Month 1 Month 2 Month 3

Monday Workout Plan 1 Workout Plan 2 Workout Plan 3

Tuesday Workout Plan 1 Workout Plan 2 Workout Plan 3

Wednesday Workout Plan 1 Workout Plan 2 Workout Plan 3

Thursday Workout Plan 1 Workout Plan 2 Workout Plan 3

Friday Workout Plan 1 Workout Plan 2 Workout Plan 3

Saturday Rest Rest Rest

Sunday Rest Rest Rest

Don’t forgetto warm up for

10 minutes before your workout!

THE MORE YOU TRAIN, THE MORE MUSCLE YOU’LL GAIN

“ Hi! I’m Veron, your personal

coach! ”

Work out each day from Monday to Friday - you can have the weekend off! The workouts take up to 30 minutes and are easy to integrate into your daily routine.

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Week 1 Week 2 Week 3 Week 4

Workout Plan 1: 3 rounds of circuit A

Push ups 12 reps 16 reps 20 reps 25 reps

Squat 20 reps 25 reps 30 reps 35 reps

Up and down plank 10 reps 12 reps 14 reps 16 reps

Iso squat 30 seconds 40 seconds 50 seconds 60 seconds

Plank variation 30 seconds 40 seconds 50 seconds 60 seconds

Workout Plan 2: 3 rounds of circuit B

Spiderman push ups 12 reps 15 reps 20 reps 25 reps

Jump squat 15 reps 20 reps 25 reps 30 reps

Walk to up and down plank 10 reps 12 reps 14 reps 16 reps

Lunge 12 reps each leg

14 reps each leg

16 reps each leg

18 reps each leg

Plank variation 30 seconds 40 seconds 50 seconds 60 seconds

Workout Plan 3: 3 rounds of circuit C

Walk and push ups 12 reps 14 reps 16 reps 18 reps

Burpees and jump squat 12 reps 14 reps 16 reps 18 reps

Plank variation 30 seconds 40 seconds 50 seconds 60 seconds

Jump lunge 10 reps each leg

12 reps each leg

14 reps each leg

16 reps each leg

Glute bridge variation 20 reps 30 reps 40 reps 50 reps

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PUSH UPS SQUATS UP AND DOWN PLANK

ISO SQUAT

JUMP SQUAT

PLANK VARIATION

PLANK VARIATION

PLANK VARIATION

WALK TO UP AND DOWN PLANK

WALK AND PUSH UPS

JUMP LUNGE

SPIDERMAN PUSH UPS

LUNGE

BURPEES AND JUMP SQUAT

GLUTE BRIDGE VARIATION

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8 TIPS FOR MAKING PROGRESS•• Exercise more

•• Train all muscle groups

•• Add weight

•• Increase frequency

•• Take time to recover

•• Eat more (proteins)

•• Challenge yourself

•• Keep track of your results

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LIVE

Just because something is healthy or good for you, it doesn’t mean you should double the dose. Too much of a healthy ingredient or an excess of training can have

negative effects on your health.

SOMETIMES SOMETIMES CARING TOO CARING TOO

MUCHMUCH CAN CAN HURT YOUHURT YOU

SHARE YOUR PROGRESSJoin our community

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SHAKE IT'TIL YOU MAKE IT!