You move through the jungle, crouching low behind your guide. He says they've roamed these forests for thousands of years, feeding off lost villagers and domesti- cated beasts. You don’t believe much in superstition or legend. That is until you see it... Protruding from the ground is a giant club. It must be at least 10-12 feet tall. Is it a sculpture? Some religious offering from the natives? No. Next to the club you see unmistakable footprints. Water has pooled in these giant imprints, creating mini ponds for wildlife. The scene of small animals drinking from this freshly made pool would be endearing if it weren't for the frightening realiza- tion sending chills down your spine. The giants of the forest are real. You instinctively move to get a closer look. Your out in the open, marveling at the reality unfurling before you. You don’t even hear the trees cracking behind you. Nor the cries of your frightened local guide. In one last attempt, the guide pushes you into a nearby bush. You look up dazed to see the beast standing above you. His legs are like red woods. His hands make the car you drove here seem like a child’s toy. His eyes are surprisingly small and beady...and they are starting straight at your tour guide. The giant grabs the trembling guide and lifts him up. The guide looks back but avoids eye contact. He's looking at something next to you. His eyes are sorrowful as the giant whisks the guide away to his cave. LAND OF ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,Suddenly the forest is filled with a cacophony. Giants are emerging from the tree line, each with another victim in their grasp. They must be preparing for a feast. What have you done? These poor people are going to be boiled into stew while you drive off in your jeep and pretend this never happened? No. No, there must be something you can do. What was the guide looking at? Then you see it. The fruit of the giants. Spoken of in legend, these fruits can make men into giants. If you can grow, if you can become like them, then maybe you can save these people. There is only one way to find out. You grab the fruit in your hand and begin to bite into its ripe flesh. They're surprisingly sweet, which is good because you'll need to a lot to survive... THE LAND OF THE GIANTS. pe ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,TABLE OF GONTENTS || GIANT'S JOURNEY te GIANT GROWTH a GIANT BATTLE LAND OF ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED.Zs 1 ae A i eS GIANT'S JOURNEY MUSCLE GANS WEHT CAN gal The giants weigh several tons, yet they have clearly defined musculature. Their arms and legs are adorned with thick, sinuous muscle. They must weigh several tons, but they move with ease and grace. You will need fo gain massive size if you hope to contend with the giants of the forest. You cannot risk matching their weight only, you must meet their brawn with brawn. 1S rT: ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,ee 1 ie A i See GIANT’S JOURNEY Weight gain is easy. Weight gain involves eating more calories than you burn. This is routinely achieved in an increasingly industrialized and sedentary society. Regularly burning 2,000 calories per day and ingesting 3,000 calories per day will cause steady and consistent weight gain. Gaining muscle is not easy. There is a reason the average individual isn’t 300 pounds of muscle. To maintain a favorable body composition, you will need to eat a limited surplus of calories with controlled macros. There is much fruit in the forest of the giants, but not every fruit will yield a giant. Choose your foods carefully and meticu- lously to become a beast capable of saving those in danger. cs LAND OF ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,GIANT’S JOURNEY | : Many equate muscle gain with superfluous eating and thus will eat in significant excess of their caloric needs. Unfortunately, more calories do not necessarily equate fo more muscle. Your body can only build so much muscle at once. That means there is an upper threshold you should shoot for in caloric intake without adding unneces- sary fat stores. teed Furthermore, the longer you've been working out, the slower your muscle gain will be. As a new giant, you will be able to quickly increase your size and strength. You will see exponential growth. As you progress towards your ultimate form you will find it more difficult to become a giant amongst giants. LAND OF ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,GIANT’S JOURNEY Anew male weight lifter can gain 20-25 pounds in the first year of lifting. A new female weight lifter can gain roughly half the weight, 10-12.5 pounds of muscle in year one. This equates to one pound of muscle for females and one pound of muscle for males monthly during their first year. You can easily see that if you are a new male weight lifter gaining 10 pounds in your first month, you are storing large amounts of excess energy as fat. erences ivifeeten Beginner (Less than one year) 11.5% body weight per month Intermediate (1-3 years) 0.5-1% body weight per month Advanced (3+ years) 0.25-0.5% body weight per month Your calories will be broken down into three macronutrients: protein, carbs, and fats. Track your food intake and try to hit those total numbers each day to hit your aes- thetic goal. Muscles and hormones are made up of protein. Each gram of protein carries 4 calories per gram. This may seem like the only fruit of the giant that matters, but the giant serum is a forged from several fruits. As discussed, you can only build so much muscle in a given period. If you consume excess protein, it can be converted ineffi- ciently to glucose for energy. Counterintuitively, the higher your caloric intake, the less protein per pound of body weight you need. Your body will have ample calories to heal and your body will not tap into your skeletal muscle for energy. LAND OF ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED, teedGIANT’S JOURNEY Carbs the energy that fuels the giants vast and mighty movements. Each gram of carbs provides 4 calories per gram. Carbs are stored as glycogen in your liver and muscles to help provide energy to your cells and muscular contractions. Carbs are an oft feared fruit of the giant. They are the first to be cast aside in the pursuit of aesthetics. However, carbs will allow you to lift at a high volume and Tecover appropriately. They will help shuttle nutrients into your cells and catalyze your transformation into a sizeable giant. Carbs the energy that fuels the giants vast and mighty movements. Each gram of carbs provides 4 calories per gram. Carbs are stored as glycogen in your liver and muscles to help provide energy to your cells and muscular contractions. Carbs are an oft feared fruit of the giant. They are the first to be cast aside in the pursuit of aesthetics. However, carbs will allow you to lift at a high volume and Tecover appropriately. They will help shuttle nutrients into your cells and catalyze your transformation into a sizeable giant. i i Q i LAND OF ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,GIANT’S JOURNEY You will fight through two phases of growth. The first shall acclimate your body to the giants anatomy. You will see changes in strength and size that you would've deemed impossible. These are phenomenal improvements, but they will not stand against the giant masters who have enslaved the villagers. The second phase of growth will be perilous and nigh unachievable. You will need to fortify your will and commit fully to this transformation. Only then will you be able to defeat the alpha giant who lords over the innocent villagers. pe ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,GIANT GROWTH You look down at the fruits before you. For a second, you consider running back to civilization. Surely there is someone more qualified to save these men and women. You're just a man. Then you hear the unmistaken cracking of bone and tearing of sinew. There is no time. You muster up your courage and take the first bite of the fruit. Your muscles twitch as it begins. There is no going back. It is time for giant growth. hi STEP 1: Use one of the below equations to determine your BMR CHOICE 1: MIFFLIN ST JEOR MEN: 10 x weight (kg) + 6.25 x height (cm) - 5x age (y) + 5 WOMEN: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161 CHOICE 2: KATCH MCARDLE: Use this if you know your body fat percentage. First use your body fat percentage to find your lean body mass. Lean Body Mass = Weight in kg x ((100 - Body Fat %)/100) BMR = 370 + (21.6 x Lean Body Mass(kg)) STEP 2: Use the below equation to find your current TDEE BMR X 1.7= Workout 6-7 Times Per Week STEP 3 CREATE YOUR DIET: WEEKS 1 THROUGH 6: Multiply Your TDEE by 1.1 to get your Week 1 through 4 caloric intake Determine Your Macronutrients Protein in grams= (Bodyweight x 1.2) Fats in grams= (Calorie intake x 0.20)/ 9 Carbs: [Caloric intake - ((protein in grams x 4) + (fats in grams x 9))] /4 LAND OF ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,Me he GIANT’S JOURNEY ; If a workout has a “0” for rest, that means move to the next exercise immediately. Perform the ab exercises prior to the workout. You may choose from the following three ab circuits to perform before each workout. & Bea | pert Sag og ce Weighted Decline Sit Ups 3 20 0 Plank 3 60 seconds 0 Side Plank 3 60 seconds 60 seconds Be eg Peete Sa Lt at 20 0 40 0 Cable Crunch Exercise Ball Sit-up Hollow Hold eT) Daren 60 seconds 60 seconds Hanging Leg Raise Bicycle Crunch Side Crunch 60 seconds LAND OF ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAl GREENE. ALL RIGHTS RESERVED. 9ee ss GIANT’S JOURNEY * Preto ca 7 Barbell Bench 5 60 seconds Barbell Row 5 5 60 seconds Standing Dumbbell Press 3 12 60 seconds FE Machine Chest Fly 3 2 0 seconds Incline Cable Row 3 2 0 seconds Lat Pull Down 3 2 60 seconds Incline Dumbbell Curl 3 20 0 seconds Tricep Rope Press down 3 20 0 seconds Dumbbell Lateral Raise 3 20 60 seconds Hh OURO TET MUN UeOgC I asa UNS 10GIANT’S JOURNEY rg M Squat 5 5 60 seconds Trapbar Deadlift 5 5 60 seconds Jefferson Squat 3 10 0 seconds a Romanian Deadlift 3 10 60 seconds . Single Leg Press 3 20 0 seconds Leg Press Calf Raises 3 20 60 seconds Leg Extensions 3 20 onds Seated Leg Curls 3 20 60 seconds 3 ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,ea a GIANT’S JOURNEY peas San ro rey T Bar Rows 3 12 60 seconds Incline Dumbbell Rows 3 12 0 seconds a Guillotine Curls 3 20 60 seconds i Lat Pull Down 3 12 0 seconds | Seated Close Grip CableRow 3 10 0 seconds ] Single Arm Low Cable Row 3 20 60 seconds Standing Dumbbell Curl 3 12 0 seconds Reverse Cable Curl 3 10 0 seconds Dumbbell Concentration Curl 3 20 60 seconds 3 OURO TET MUN UeOgC I asa UNS 7a Zs 6 oe Ee GIANT’S JOURNEY ha” peed Roy ee Barbell Deadlift 3 12 60 seconds Leg Extensions 3 20 0 seconds a Jefferson Squats 12 60 seconds a Leg Curls 3 20 0 seconds Leg Press 3 12 60 seconds Seated Calf Raise 3 10 0 seconds Standing Calf Raise 3 30 (10 toes inward, | 60 seconds 10 toes forward, 10 toes outward) Bulgarian Split Squats 3 12 0 seconds Hip Thrusts 5 60 seconds nn: ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED. iF]GIANT’S JOURNEY Peach ny Roy no " Incline Dumbbell Press 3 15, 12, 10 0 seconds Machine Fly 3 10 0 seconds Incline Cable Fly 3 15, 12, 10 60 seconds Standing Dumbbell Press 3 15, 12, 10 0 seconds Dumbbell Lateral Raises 3 15, 12, 10 0 seconds Rear Delt Cable Flys 3 20, 20, 20 60 seconds Overhead cable extensions 3 15, 12, 10 0 seconds Skull crushers 3 10 0 seconds Tricep V bar Press down 3 15, 15, 15 60 seconds mn a ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED. fiGIANT’S JOURNEY STEADY STATE CARDIO: 45 MINUTES a, y OL ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED. 15[ BF =z . Bey | GIANT BATTLE You are on borrowed time. You don’t know what the giants plan to do with the villag- ers, but you know their lives rest in your hands. You cannot wait for the fruits to take hold in your system. You need to be the largest, most ferocious giant to ever roam these forbidden forests. You'll need to amplify your growth. WES STEP 1: CREATE YOUR DIET: WEEKS 7 THROUGH 12: Multiply Your PHASE 1 TDEE from phase 1 by 1.1 to get your Week 5 through Week 8 caloric intake Determine Your Macronutrients Protein in grams= (Bodyweight x 1.1) Fats in grams= (Calorie intake x 0.25)/ 9 Carbs: [Caloric intake - ({protein in grams x 4) + (fats in grams x 9))] / 4 LAND OF OURO TET MUN UeOgC I asa UNS atThis is an intensity amplifier wherein you rack a relatively heavy weight after your set. Then you will rest for 10-15 seconds, un-rack the weight, and attempt to do the weight until failure. This is a powerful but dangerous tool in the giant transforma- tion. Barbell exercises with this technique are best performed with a spotter. A drop set is a common, but no less effectivity intensity amplifier. You will complete a set and then immediately drop the weight by 20%. Lift the new weight to failure. If possible, you can continue to reduce the weight by 20%. These will spark a fire within your muscles as your flesh tears and your body morphs into the behemoth you seek. You must preserve. eC Te UDR CETL This is a trick far beyond what you've seen in the world of man. You must trick your body and overload it to bring out the beast within. You will choose a weight that is 110 or 115% higher than what you can effectively do with one hand. Perform the con- centric part of the movement with both arms, remove one arm, and slowly return the weight fo the starting position. You can handle more weight in the eccentric portion of a lift so you will be able to unlock hidden growth. You are more powerful than the forest giants know. LAND OF OURO TET MUN UeOgC I asa UNS iGIANT BATTLE The final stage is set. You emerge from the underbrush towering over the trees that once blocked out the sky. The moon is out. It illuminates your bulging muscles and lumbering traps. You begin to move forward towards the wailing of the villagers. It's time to destroy the giants. te If a workout has a “0” for rest, that means move to the next exercise immediately. E Perform the ab exercises prior to the workout. You may choose from the following | three ab circuits to perform before each workout. ey are Sg ony ee Weighted Decline Sit Ups 4 20 0 Plank (One arm lifted) 4 60 seconds 0 Side Plank 4 60 seconds 60 seconds Be Peer een Reps ree Cable Crunch 4 0 4 50 0 Exercise Ball Sit-up Hollow Hold (Weighted Ball) eT) Daoud Hanging Leg Raise 3 20 0 0 4 60 seconds 60 seconds Bicycle Crunch Side Crunch LAND OF 60 seconds OURO TET MUN UeOgC I asa UNS at]GIANT BATTLE Pert a ney "3 Barbell Bench 3 5 (Rest pause final set) Barbell Row 5 12 (Dropset final 60 seconds set) Standing Dumbbell Press | 4 12 60 seconds Machine Chest Fly 4 12 0 seconds Incline Cable Row 4 12 0 seconds Lat Pull Down 4 12 (Dropset final 60 seconds set) Spider Curls 4 20 (Dropset final 0 seconds set) Tricep Rope Press down 4 20 (Deropset 0 seconds final set) Dumbbell Lateral Raise 60 seconds ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,GIANT BATTLE l ats M Squat 5 5 (Rest pause final | 60 seconds (90 set) seconds last set) Trapbar Deadlift 5 12 60 seconds be i Jefferson Squat 4 12 0 seconds : Romanian Deadlift 4 12 60 seconds Single Leg Leg Press 4 8 (Eccentric 0 seconds Overload) Leg Press Calf Raises 4 20 (Dropset final 60 seconds set) Leg Extensions 5 8 (Eccentric 60 seconds Overload) Seated Leg Curls 5 8 (Eccentric 60 seconds - Overload) 3 ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,GIANT BATTLE Be ra Dany Rest Barbell Row 4 12 (dropset final set) 60 seconds Overhead Lat Pulldown Machine | 4 8 (eccentric overload) 0 seconds Guillotine Curls 3 20 60 seconds Lat Pull Down 3 12 0 seconds Seated Close Grip Cable Row 3 10 0 seconds Single Arm Low Cable Row 3 20 60 seconds Standing Dumbbell Curl 3 12 Reverse Cable Curl 3 10 0 seconds Dumbbell Concentration Curl LAND OF ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED, P| 1Saos Barbell Deadlift Hack Squats Jefferson Squats Leg Curls Leg Press Anterior Tibialis Raise Standing Calf Raise Bulgarian Split Squats Hip Thrusts a GIANT BATTLE DAY IES ary ale aa ro ro 5 60 seconds 12 60 seconds 12 0 seconds 20 0 seconds 12 (drop set final__| 60 seconds set) 12 0 seconds 30 (10 toes inward, | 60 seconds 10 toes forward, 10 toes outward) 12 0 seconds 12 60 seconds ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,GIANT BATTLE | ' EE A ce Rare coy nr Incline Dumbbell Flyes 4 20 0 seconds Incline Dumbbell Press 4 12 (dropset on last | 0 seconds set) Svend Press 4(3 second hold) 8 60 seconds Standing Dumbbell Press 4 12 0 seconds Cable Lateral Raises 4 12 0 seconds Rear Delt Dumbbell Flyes | 4 15 60 seconds Close Grip Bench 4 12 (rest pause on | 0 seconds last set) Skull crushers 4 12 0 seconds Dumbbell Kickbacks 12 60 seconds Ke"; LAND OF ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED. 23GIANT BATTLE STEADY STATE CARDIO: 45 MINUTES a, y OL ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED. 24“MY GOAL ISTO BEA CONTRIBUTOR AND TO ENCOURAGE OTHERS AS THEY be LAND OF