#ARM A G E D D O N

NUTRITION PLAN

PUT TOGETHER BY
STEVE WEATHERFORD & CARLO FILIPPONE
Copyright © 2016
by Steve Weatherford & Michael Martocci
Weatherford Fit LLC.

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 PROGRAM OVERVIEW
Training methodology is a crucial
portion of achieving fitness goals.
But the #1 most underrated piece
of the puzzle is nutrition!
And it can be a very daunting,
intimidating journey to find the
‘best’ nutrition plan for you.
I’m taking the guess work out of it
for you. I’m going to share
the exact nutritional I used to
optimize my growth and recovery.
There are 3 simple ingredients to
building muscle.
-Food
-Water
-Sleep
It sounds pretty simple right? Well,
its slightly more complicated than
that.
FOOD
I have chosen macro counting to
achieve my goals.
It's a very simple algorithm to
ensure your body is getting the
proper proteins, carbs, and fats to
help fuel your body for training,
but also, just as important… Repair
and rebuild the muscles as well.
A very simple way of thinking
about it is, when we engage in
intense training we put our bodies
under stress.
#ARMageddon
Intense weight training creates
very small micro tears within the
muscle bellies.
When you fuel your body with the
correct proportions of proteins,
carbs, and fats, you give your body
the ability to heal those micro
tears, creating a bigger, stronger
muscle belly.
This is what leads to the increase in
size. aka GAINZ.
Intense training without proper
nutrition will only lead to minimal
gains. If you want your body to
reflect the work you put into it.
You absolutely have to be just as
committed to your diet as you are
to your training. You cant have one
without the other.
WATER
Which leads me to my next
ingredient: Water. Hydration
should be the easiest part of the
equation, but often times people
simply forget or fail to track their
water intake.
It takes zero financial commitment,
it takes up very little, if any time
commitment, but yet many people
either fail to realize the
importance or fail to stick to a
routine.
 PROGRAM OVERVIEW

One of the easiest ways to ensure It also decreases inflammation

you get the proper amount is to
always keep a 1 liter bottle with
you.
Set a reminder in your phone every
60 minutes “drink 20 oz”. Do this
for the first 30 days of
#ARMageddon, and before you
realize it, that water bottle will
become second nature, and so will
drinking enough water.
It takes 30 days to make or break a
habit. Hydration improves
performance, recovery, memory,
focus, skin texture, flexibility, it
also decreases your chance of
injury.
The list of benefits is endless.
Bottom line…. DRINK WATER!!!
Sleep.
most effectively with at least 6
hours sleep.
Create a schedule for yourself, the
same way you are going to with
your water intake.
Set a reminder in your smartphone
at 10pm “go to bed”. If it takes you
60 minutes once you get that
reminder to brush your teeth, wash
your face, finish emails, then you
should be asleep by 11pm and up at
6am.
That routine will maximize your
body’s ability to repair, grow,
regenerate, and decrease
inflammation throughout the body.

REST
People spend so much money on
recovery aids, its insane! But the
most beneficial recovery aid isn't
cryotherapy, or foam rolling, or
deep tissue massage.

Its sleep!!! And its free, but it

requires planning, discipline, and
effort to ensure you are getting, at
minimum, 6-7 hours of sleep.

Your body performs the

repair/rebuilding process best
while you are in REM sleep.

#ARMageddon
 SUPPLEMENTS

This is a hot topic, every 2 months there is a new “breakthrough” discovery

that is the next best thing.

I don't want you to feel like you have to go out and spend hundred's of
dollars on supplements to get the results your after with #ARMageddon.

As I mentioned earlier, the building blocks of growth are food, water, and
sleep. If you've got those things dialed then you're in good shape.

No, if you're looking to squeeze every ounce of potential out of the

program then adding in supplements will definitely help.

I’m going to give you 3 supplements that will fuel/protect your muscles
during training, and also maximize your repair and rebuilding process.
These were essential components of my supplementation

GLUTAMINE
WHY:
This amino acid is vital for protein synthesis (skeletal muscular
hypertrophy aka growth”)

WHEN:
I take 15 grams per day. 5 grams first thing in the morning. 5 grams
within 60 minutes post workout. 5 grams after dinner/before bed.

BCAAS
WHY:
Leucine, Iso-Leucine, and Valine. Studies have consistently shown
supplementing with BCAAs can result in measurable growth in
strength and size.

WHEN:
I take BCAAs first thing in the morning on an empty stomach to
promote absorption. I wait atlas 15 minutes before I eat. I take a
half serving before training, and a half serving during training. On
heavy training days, I’ll also have an additional serving before
bed.

#ARMageddon
 SUPPLEMENTS

PROTEIN
WHY:
The foundation for building muscle. Protein is comprised of amino
acids. Your body cannot repair, rebuild, or even maintain muscle mass
without it.

With that being said, there is no better source than real food. But in
order to make massive gains, you have to increase your protein intake
in a massive way.

I’ve tried every protein source ever created, and the one I have
noticed to give me the greatest results is a fairly new protein complex
called micellar protein.

We have all heard of casein and whey protein. They both have a role in
building muscle. Whey protein is fast acting-your body absorbs it
within minutes. Conversely, casein protein takes hours to digest. Both
have important applications.

Micellar protein is a hybrid of the both. It has the attributes of fast

acting and slow releasing, making it my “go to” protein source. True
Grit Micellar Protein in my experience is the best available. You can
find it at bodybuilding.com.

WHEN:
You should be giving your body a constant source of protein
throughout the entire day. However perhaps the most important
time to supplement micellar protein into your routine, and the way
I’ve found best results is two scoops (50 grams) within 60 minutes
post workout to start the repair/rebuild process, and right before
bed (50 grams).

Taking it before bed will NOT make you fat, contrary to that myth.
Taking it before bed is vital, it gives your muscles a slow releasing
“intravenous drip” of protein. Slowing fueling your muscles while you
sleep.

#ARMageddon
 THE NUTRITION PLAN
Initially when you look at the
nutrition plan I followed during
#ARMageddon the number of
calories seem drastic.
I have been training HARD in the
gym since the age of 14. I made
slow, but consistent gains over the
past 19 years.
During the 90 days of
#ARMageddon my gains were
anything but slow and consistent.
The intensity level was high, the
focus was high, but not much
different than the previous 18
years in the gym.
I did change my training style
(angles, rep ranges, training
methodology) but I attribute a
massive amount of my success to
my diet, and the consistency of my
diet.
I never missed a meal, I never
missed a scheduled
supplementation. I was so dialed in,
and focused to make sure I was
giving myself every single
opportunity to hit my goal.
#ARMageddon
However, I have never been able to
have the freedom or time to eat
how I truly needed to eat during my
NFL career due to time demands,
travel, and inconvenience of having
to eat so often.
Keep all this in mind while review
the diet routine I am sharing with
you. This is a diet for growth!
If you want to GET big you have to
EAT big.
Don't worry, if you're training is
intense, which it will be, you will
actually get leaner during the 90
days program.
There is a TON of science behind
this plan. This is NOT just “eat and
hope for the best”. This routine has
hours and hours of research and
proven methods supporting it.
 THE NUTRITION PLAN

This is an example of the macro nutrient and calorie

goals you want to reach each day (adjust for your
bodyweight)
Notice 4000+ calories, if you want to grow, you need
fuel.

Not all carbs, fats, proteins are equal. I place an

emphasis on whole/natural foods, staying away from
anything processed.

On the next page I'll break down how many meals to

eat per day, and examples of what you could be
eating.

#ARMageddon
 MEAL EXAMPLES

Here we have laid out what a typical day of meals

may look like on the days that you train arms.

Notice the frequency of meals. Eating smaller meals

more often gives your muscles the constant fuel it
needs and promotes lean growth as it trains you
metabolism to run quicker.

To get pre made meals that fit within this meal plan check out:

#ARMageddon
 MEAL EXAMPLES

Here we have laid out what a typical day of meals

may look like on the days that you are not training
arms.

Essentially serving sizes are increasing across the

board in order to aid in recovery. It's time to
REFEED!

To get pre made meals that fit within this meal plan check out:

#ARMageddon