eBook_Max_Kleinke_2

BIO

MAX KLEINKE

My name is Max, I am 22 years old and
from Germany. I have been lifting for 8 years
and recently started to do Mixed Martial Arts in
addition to my fitness lifestyle. I already had some fight
sports experience since I did Karate for a few years when I was
young. When I first began with fitness, I was around 45
kilograms heavy and 1,65 meter tall. The first thing I focused on
was to gain more weight and building more muscle mass. At first,
I struggled a lot to do so, but after I figured out how to achieve my
goals, I put everything in it to do so. At the beginning I noticed
that a lot of people said “stay consistent”, “workout at least four
times a week”, “create a meal plan” and “track your calories”. At
this time I didn’t understand what these people were talking
about. Once I finally did what they said I was able to understand
what they meant. I got myself a proper meal and workout chart
and began to improve my physique. Once I saw results, I simply
couldn’t stop and after a while, it became a fixed daily schedule.
Through all these years I collected a lot of experience and now
want to share my knowledge with you.

My future goals are to inspire and help more people to achieve
what I did, create a successful business, lead a happy relationship,
learn new things, improve my fight sport skills, get a dog and
overall live a happy and fulfilling life.

DISCLAIMER

YOU SHOULD CONSULT YOUR PHYSICIAN OR OTHER HEALTH CARE
PROFESSIONAL BEFORE STARTING THIS OR ANY OTHER FITNESS PROGRAM AS
WELL AS MAKING ANY NUTRITIONAL CHANGES IN ORDER TO DETERMINE IF IT
IS RIGHT FOR YOUR NEEDS. 12 WEEKS CUTTING PLAN BY MAX KLEINKE
OFFERS HEALTH, FITNESS AND NUTRITIONAL INFORMATION AND IS
DESIGNED FOR EDUCATIONAL PURPOSES ONLY. YOU SHOULD NOT RELY ON
THE FOLLOWING MATERIAL AND ALL SUBSEQUENT INFORMATION AS A
SUBSTITUTE OR REPLACEMENT FOR PROFESSIONAL MEDICAL ADVICE,
DIAGNOSIS, TREATMENT, OR REHABILITATION. THE INFORMATION DISTRIBUTED
AND PROMOTED ARE MEANT TO SUPPLEMENT, NOT REPLACE, PROPER
EXERCISE TRAINING. BY ENGAGING IN THIS PROGRAM, YOU ACKNOWLEDGE
THAT IT IS YOUR SOLE RESPONSIBILITY TO CONSULT WITH YOUR PHYSICIAN
REGARDING BOTH YOUR MEDICAL FITNESS TO ENGAGE IN THIS EXERCISE
PROGRAM AND ANY MEDICAL OR PHYSICAL CONDITIONS WHICH MIGHT ARISE
DURING THE COURSE OF YOUR EXERCISE PROGRAM. IF YOU HAVE ANY
CONCERNS OR QUESTIONS ABOUT YOUR HEALTH, YOU AGREE TO CONSULT
WITH A PHYSICIAN OR OTHER HEALTH-CARE PROFESSIONAL. YOU FURTHER
AGREE TO NOT DISREGARD, AVOID OR DELAY OBTAINING MEDICAL OR HEALTH
RELATED ADVICE FROM YOUR HEALTH-CARE PROFESSIONAL IN CONNECTION
WITH INFORMATION OR SUGGESTIONS PROVIDED. THE USE OF ANY
INFORMATION PROVIDED, DISTRIBUTED, AND PROMOTED ARE TO BE USED
SOLELY AT YOUR OWN RISK.

PLEASE DISCUSS ALL NUTRITIONAL CHANGES WITH YOUR PHYSICIAN OR A
REGISTERED DIETICIAN. DON’T PERFORM ANY EXERCISE WITHOUT PROPER
INSTRUCTION. ALWAYS PERFORM A WARM-UP PRIOR TO PERFORMING ANY
TYPE OF PHYSICAL ACTIVITY. IF YOU EXPERIENCE FAINTNESS, DIZZINESS, PAIN
OR SHORTNESS OF BREATH AT ANY TIME WHILE EXERCISING YOU SHOULD STOP
IMMEDIATELY AND ARRANGE TO BE SEEN AND EVALUATE BY A
PHYSICIAN. DEVELOPMENTS IN MEDICAL RESEARCH MAY IMPACT THE HEALTH,
FITNESS AND NUTRITIONAL ADVICE THAT IS PROMOTED AND DISTRIBUTED. NO
GUARANTEE CAN BE GIVEN THAT THE ADVICE PROMOTED AND
DISTRIBUTED WILL ALWAYS INCLUDE THE MOST RECENT FINDINGS OR
DEVELOPMENTS WITH RESPECT TO THAT PARTICULAR SUBJECT. ALL EXERCISE
POSES POSSIBLE RISK OF INJURY OR DEATH, DEPENDING UPON YOUR
UNDERLYING MEDICAL CONDITION. WE ADVICE EVERYONE TO TAKE FULL
RESPONSIBILITY FOR THEIR SAFETY AND KNOW THEIR LIMITS. DO NOT TAKE
RISKS BEYOND YOUR LEVEL OF EXPERIENCE, EXPERTISE, TRAINING AND
FITNESS LEVEL. DON’T PERFORM ANY EXERCISE UNLESS YOU HAVE BEEN
SHOWN THE PROPER TECHNIQUE BY A CERTIFIED FITNESS PROFESSIONAL
(PERSONAL TRAINER OR CERTIFIED STRENGTH AND CONDITIONING
SPECIALIST). BY ENROLLING IN THE PROGRAM, YOU AGREE TO CONSULT YOUR
PHYSICIAN OR OTHER HEALTH CARE PROFESSIONAL BEFORE STARTING THIS
FITNESS PROGRAM.

WEEK 1 4

MEAL 1 250g low fat quark or 4 large eggs
30g almonds
(PREFERLY AS SHAKE) 1 Banana
500ml almond milk
MEAL 2 25g whey protein

200g chicken
20g almonds
50g leafy salad greens

MEAL 3 200g turkey
100g Broccoli
100g basmati rice

MEAL 4 200g chicken
25g whey protein
100g green beans

MEAL 5 200g chicken

WEEK 4 8

MEAL 1 250g low fat quark or 4 large eggs
30g almonds
(PREFERLY AS SHAKE) 1 Banana
500ml almond milk
MEAL 2 25g whey protein (1 Scoop)

150g chicken
100g spinach

MEAL 3 250g tilapia (or other white fish)
20g almonds
75g basmati rice

MEAL 4 200g turkey
50g mushrooms
50g leafy salad greens

MEAL 5 200g chicken

WEEK 8 12

MEAL 1 250g low fat quark or 4 large eggs
40g almonds
(PREFERLY AS SHAKE) 1 Banana
500ml almond milk
MEAL 2 25g whey protein (1 Scoop)

200g turkey
100g green beans

MEAL 3 250g chicken
100g mushrooms
50g basmati rice

MEAL 4 150g cod fish (or other white fish)
50g spinach

MEAL 5 200g turkey
100g Broccoli

ADDITIONAL
INFORMATION

- only drink water period
- eat every 2-3 hours
- between last meal and workout 1,5-2 hour break
- one or two cheat meals once a week
- measure the food raw
- use olive oil to cook your meat

SUPPLEMENT
RECOMMENDATIONS

- 25g whey protein after your workouts
- creatine monohydrate (12g daily)
- Vitamin stacks (daily)
- Citrulline (8g before your workout)
- pre-workout (before your workout)



PUSH

MUSCLEGROUP EXERCISE SETS REPS
WARMUP
CHEST Bench Press (Barbell or Dumbbells) 2 15-20

SUPERSET Bench Press (Barbell or Dumbbells) 3 6
SHOULDERS
Incline Dumbbell Press 48
TRICEPS
ABS Cable Crossover 3 10

Push up wide 3-

Decline Bench Press +dropsets 3 10

Seated Dumbbell Press 36

Side Lateral Raise +dropsets 3 10

Front Dumbbell Raise 3 10

Dips (if applicable with additional weight) 3 8
3 10
Triceps Pushdown 3 10

- Rope Attachment

Cable Crunch

Standing Oblique Cable Crunch 3 10

PULL

MUSCLEGROUP EXERCISE SETS REPS
WARMUP
BACK Deadlift 2 15-20
36
REAR Deadlift 36
3 10
SHOULDERS Wide-Grip Lat Pulldown 38
NECK 3 10
BICEPS Pullups 3 10
3 10
ABS V-Bar Pulldown 38
3 10
T-Bar Rows + dropsets 3-
Reverse Flys 3 10

(Machine or Dumbbells)

Shrugs

(Smith Machine or Dumbbells)

Close-Grip EZ Bar Curl

Hammer Curls

Hanging Leg Raise
Russian Twist

(if applicable with weight)

LEGS

MUSCLEGROUP EXERCISE SETS REPS
WARMUP
LEGS Leg Extensions + Leg Curls 3 15-20
36
SUPERSET (Superset) 48
CALVES 3 10
Squats 3 10
3 10
Leg Press + dropsets 48

Leg Extensions

Dumbbell Walking Lunges

Leg Curls + dropsets

Smith Machine Calf Raise

CARDIO

30 min cardio after every workout
and on rest days (treadmill/stairs/outdoor running)

POSSIBLE
ROUTINES

- push, pull, legs, push, pull, rest, (rest) and repeat
- push, pull, legs, rest, (rest) and repeat

ADDITIONAL
INFORMATION

- 60-90 seconds breaks between sets
- 1,5-2h training
- One rest day is necessary the other is optional