Male

Male Multiple Orgasm
by Ian Kessler
Contents 1
Contents
Contents............................................................................................................. 1
Part I: Basics ........................................................................................................... 4
Introduction ....................................................................................................... 5
Legal Disclaimer ................................................................................................. 6
What is “Male Multiple Orgasm”?...................................................................... 7
My Story............................................................................................................. 8
What does a Non-Ejaculatory Orgasm feel like?............................................... 10
The Difference between Orgasm and Ejaculation ............................................ 11
Male Sexuality and Men ................................................................................... 14
Is it safe? .......................................................................................................... 16
Who is it for? .................................................................................................... 17
Why Strive for Male Multiple Orgasm? ............................................................ 19
Commitment .................................................................................................... 24
Practicing alone vs practising with a partner .................................................... 25
Part II: The Method .............................................................................................. 27
A Quick Lesson in Anatomy .............................................................................. 28

Contents 2
The Nature of a Non-Ejaculatory Orgasm ......................................................... 31
Finding Your PC Muscle .................................................................................... 33
About the PC Muscle Exercises......................................................................... 40
A simple non-ejaculatory orgasm ..................................................................... 41
Trying for a proper non-ejaculatory orgasm ..................................................... 44
Exercise 1: Short Contractions .......................................................................... 45
Dealing with a sore muscle ............................................................................... 49
About the exercises in general ......................................................................... 49
Exercise 2: Long Contractions ........................................................................... 50
Exercise 3: Very Long Contractions................................................................... 52
Excitement levels ............................................................................................. 57
Point of No Return ........................................................................................... 58
Arousal during Normal Sex ............................................................................... 60
Arousal during Multiorgasmic Sex .................................................................... 62
Spasms and their role ....................................................................................... 65
Practice makes perfect ..................................................................................... 68
Exercise 4: Ascending and Descending ............................................................. 69
Exercise 5: Walking on the Edge ....................................................................... 79

Contents 3
Going for Your First Non-ejaculatory Orgasm ................................................... 82
Aftermath......................................................................................................... 86
Where to Go from Here?.................................................................................. 90
Trick: Breathing ................................................................................................ 91
Trick: Eyes ........................................................................................................ 92
Trick: Look Up .................................................................................................. 93
Trick: Abs.......................................................................................................... 94
Trick: PC Muscle Lock-In ................................................................................... 96
Male Multiple Orgasms Are All Different.......................................................... 99
Part III: Further Topics ....................................................................................... 101
The Use of Partial Ejaculation ......................................................................... 102
Total Release .................................................................................................. 105
Orgasming without pausing ........................................................................... 107
Accelerating an ejaculation ............................................................................ 109
Importance of Changing Condoms ................................................................. 113
Amplifying Orgasms ....................................................................................... 114
Final words ..................................................................................................... 116

Contents 4
Part I: Basics

Introduction 5
Introduction
First of all, I would like to thank you for buying this ebook. In doing so, you have
truly made a huge step towards improving your personal life. I value your time, so
I won’t waste it on useless babble and will try to get to the point as soon as
possible. However, you’ll have to bear with me since there are quite a few topics
that need to be covered before you can get to actual practicing. I will also be
keeping the book as short and to-the-point as possible, because I know how
daunting it may be to read a massive volume of text off the screen. I have written
this book in such a way that you could easily cover it one evening or two and start
practicing without further delay. If there is something you don’t understand, I
suggest you re-read the relevant sections at first and if that doesn’t help, don’t
hesitate to contact me.
First of all, one important remark. This is a book about sexuality. As such, there
will be a lot of talk about penises, vaginas, sexual intercourse, masturbation,
ejaculation and all kinds of related topics. I’m sure that, as an adult, you are
entirely comfortable with reading about such things. Many activities described in
this book may seem “weird”, because they involve unusual sexual practices.

6
Should you encounter any mental discomfort in dealing with such practices due to
their strange nature, it is in your own interest to somehow overcome it. I will be
teaching you a great skill and sincerely hope that you stick with the material until
you have successfully taken your sexual life to a whole new level. Unusual skills
require unusual learning methods.
Good luck and let’s go!
Legal Disclaimer
The author of this book does not claim to be a medical expert of any sorts nor is
he qualified to give any type of medical advice. Any and all advice presented in
this book is for informational purposes only and is provided to the reader based
on the understanding that the reader is solely responsible for any consequences
of using this information. The author cannot be held liable for any damage,
whether bodily, psychological or otherwise, resulting from the use of the
information provided in this book. If in any doubt at all, the reader is advised to
consult their doctor or other qualified medical expert.

What is “Male Multiple Orgasm”? 7
What is “Male Multiple Orgasm”?
I use the term “male multiple orgasm” in order to broadly refer to the ability
(whether innate or acquired during the lifetime) of a man to have an orgasm,
retain his erection and continue the physical stimulation until the next orgasm. In
reality, there is a lot more to male multiple orgasm than just that and you will
discover these things further in the book. A man who has the skill of male
multiple orgasm, is then “multiorgasmic”.
Another very important term that I will be using repeatedly is “non-ejaculatory
orgasm”. This is, as the name suggest, an orgasm during which one does not
ejaculate. Since ejaculation and erection are closely interconnected, developing
the ability to have non-ejaculatory orgasms is crucial in becoming multiorgasmic.
Male multiple orgasm essentially consists, at least at the basic level, of a sequence
of non-ejaculatory orgasms.
Also note that I am talking only about using your body’s natural capabilities to
achieve male multiple orgasm. If a man uses medication or other artificial
methods of keeping an erection throughout a sequence of orgasms, I would

My Story 8
personally not consider him to be multiorgasmic. This book is about a “no pills, no
medical or mechanical intervention” method of achieving multiple orgasms
without losing erection or arousal.
My Story
I first came across the notion of male multiple orgasm (although it may have been
called something different) in a book about sexuality I was looking through at a
bookshop. That was some six or seven years ago and unfortunately I have
forgotten both the author and the title of that book. At that time, the idea of a
man being able to have an orgasm without ejaculating seemed a bit too “out
there” and I put it aside.
However, I hadn’t forgotten about the idea entirely and a few months later I
decided to be open-minded about the possibility, so I started doing some
research. After putting together the bits and pieces of information I could find on
internet forums and in books on sexuality (primarily relating to Indian and Chinese
practices) and also inventing a good deal of my own stuff, I started experimenting.
It took me a few weeks of doing various exercises (I wasn’t very diligent or
consistent about it) before I managed to get my first non-ejaculatory orgasm. At

My Story 9
first, I did all of this on my own, but soon enough, as I became more comfortable
with my abilities, I started using them during actual sex. Sure, not everything
worked and not every time, but I was fortunate enough to have a girlfriend at that
time who was very open-minded and non-judgemental about sexuality, which
gave me a lot of opportunity for experimentation. Ever since I started having
multiorgasmic sex, I’ve never looked back.
As I became more confident about my skills, I also occassionally started bringing it
up in conversations with other men. I guess I was bragging more than giving
practical advice, but it certainly wasn’t a bad thing to brag about. As somebody
once said, “It ain’t bragging if you can do the thing.” And obviously it created a lot
of interest. Some guys didn’t believe me (and I definitely wasn’t going to give
them a demonstration), but others started asking questions. While trying to
explain these techniques to them I gradually gained a better understanding of the
topic and formulated a universally applicable method for becoming a
multiorgasmic man. The end result of the work I did back then is what constitutes
the core of this book. In addition, I put a lot of stuff in here that is not directly
necessary to become multiorgasmic but which I’m sure you will find very useful.

What does a Non-Ejaculatory Orgasm feel like? 10
Some of these things have taken me years to understand and I’m glad I’m finally
able to pass my knowledge to you in a concise and convenient form.
What does a Non-Ejaculatory Orgasm feel like?
This is a question that men often ask me when they first hear about male
multiorgasmic abilities. And of course it is a question that is pretty difficult to
answer.
Since most men have never experienced anything of this sort, there’s nothing to
compare it to. And besides, one non-ejaculatory orgasm can feel completely
different to another non-ejaculatory orgasm. Essentially, an orgasm is still an
orgasm, but this time you’re not ejaculating while having one and you are also
doing some additional work in order to prevent the ejaculation. This considerably
changes the general feel of the orgasm.
For most men, it seems, as for myself, a non-ejaculatory orgasm is at least as
pleasurable as an ordinary ejaculatory orgasm. An ordinary orgasm can also
become significantly more pleasurable if it is preceded by one or more non-
ejaculatory ones.

The Difference between Orgasm and Ejaculation 11
A non-ejaculatory orgasm can also have a very different “profile” when compared
to a normal orgasm. Once you reach a normal orgasm, the whole thing spins out
of your control – your body pretty much takes you through the process of
orgasming and ejaculating and in the meantime you get to enjoy it. With non-
ejaculatory orgasms, your level of control is much much higher. For instance, with
sufficient practice you can learn to “stretch out” the orgasm, making the duration
of physical pleasure significantly longer.
There you have it. That’s all I can really say about the way a non-ejaculatory
orgasm feels. You will have to try it yourself in order to find out how it feels for
you.
The Difference between Orgasm and Ejaculation
The reality of today’s understanding of sexuality is that most people think that
male ejaculation is inevitably linked to male orgasm which then quickly leads to a
significant loss of arousal and weakening of the erection. This notion is so

intergrated in people’s minds that even mentioning the possibilty of male
multiple orgasm usually creates a load of “huh, what?” type of reactions.
It’s not difficult to understand why almost all men (and women) have this sort of
understanding in regards to male sexuality. As kids or teenagers, men discover
masturbation and learn about their sexuality by experimenting with it on their
own. Ejaculation and the pleasurable sensations of an orgasm always occur
simultaneously and they never realise that these two could actually be separate.
What I personally find more puzzling, is that modern medicine seems to know
absolutely nothing about this. The possibility of a man holding back his
ejaculation, having an orgasm and also keeping his erection, seems to be
regarded no more than a peculiarity that some men possess naturally and which
can “perhaps” be developed by some men through some strange esoteric
practices. Why this seems to be the case with modern Western medicine, I
personally have no idea.
The single most important thing you have to understand before you can progress
towards achieving multiorgasmic abilities, is that ejaculation and orgasm are not
the same, nor do they necessarily have to occur together nor does the loss of

arousal and erection necessarily have to follow either of them. What you will
discover by the end of this book and what you will personally get to experience if
you take the time to actually implement the advice provided and to become a
multiorgasmic man, is that you can have an orgasm without ejaculating. You can
have an orgasm while retaining both your level of sexual excitement and your
erection.
But, in fact, it is also possible to have an ejaculation without having an orgasm.
This is what I refer to as a “lost orgasm”. I won’t be teaching you this, because, as
you can imagine, it’s pretty pointless – you ejaculate, perhaps lose your erection,
but get no pleasure from it. I do mention it here however simply so that you know
it can happen. It can sometimes happen when you are practicing your
multiorgasmic abilities and something doesn’t go quite right. Don’t worry
however, it is a fairly rare occurrence and you probably won’t “lose” too many
orgasms.

Male Sexuality and Men 14
Male Sexuality and Men
Most men discover masturbation at some point in their early teens or even
earlier. They notice that physically stimulating their erect penis leads to a very
pleasurable (albeit messy) end result. At this point they also usually think that this
is a pretty damn weird thing to be doing and so they keep this activity to
themselves. They may even expect that their parents will be angry at them if they
find out. This leads men to be pretty secretive about their sexuality. Although
there are plenty of outwardly sexual men who are completely comfortable with
talking about their sexual adventures, very few of them are actually comfortable
with talking about the details of sexuality, especially male sexuality. Vagina and
breast talk is abundant in men’s conversations, but penises are taboo.
Perhaps it is the teenage years of male development that are responsible for
many men being inept at sex. Since the discussion of male sexuality is very limited
in men’s circles, information about abilities such as the male multiple orgasm
simply doesn’t spread. It is amazing how few men have heard of it. And not just
ordinary men, but even urologists and sexologists, who are supposed to be
experts in the area of sexuality, have almost no idea about these possibilities.

Male Sexuality and Men 15
Even if they are aware of the existence of male multiple orgasm, doctors are likely
to dismiss it as either some esoteric ancient Indian or Chinese practice or as some
skill that is only available to a few “freaks of nature” who happen to be born with
it. This is very sad. Almost nobody recognises the fact that there is nothing
freakish about such abilities and that they can be acquired by pretty much anyone
with a little practice.
Due to the secrecy surrounding male sexuality, very many men grow up viewing
sex as something overly simplistic. Although they usually don’t realise it, many
men tend to see sex as a sort of an “extension” of masturbation – a short period
of physical stimulation followed by a squirt, some pleasure and a release of
tension. The only difference is that this time they are not masturbating with their
hand, instead they are “masturbating” into a woman. This often leaves both
partners only halfway satisfied with sex.
If you in any way identify with these ideas, please don’t take them too personally
and don’t be offended by them. The purpose of this book is to open you to new
concepts in sexuality, some of which you may never have heard before. Hopefully
you will find these concepts useful in expanding your “sexual horizons”.

Is it safe? 16
Is it safe?
The short answer is, yes. Many thousands of men have acquired multiorgasmic
abilities through practices such as or similar to the ones described in the book you
are reading and have been living a much happier personal life since. I have been
multiorgasmic for years now and haven’t had any sort of problems in relation to
this skill. I have also personally taught loads and loads of men the art of multiple
orgasm and have received only positive feedback.
If you are still not convinced about the safety of the practice, I suggest that you
read through the rest of this book and see for yourself that everything I suggest in
the book are applications of the natural capabilities of your body and extensions
of practices that you are probably quite comfortable with already. Essentially, the
practice of male multiple orgasms is about as dangerous as working out in the
gym or having sex. This is because that’s what developing multiorgasmic abilities
primarily consists of: workout and sex.

Who is it for? 17
As I mentioned earlier, there are no pills, medical interventions or any other
external or unnatural factors involved. You will not be subjecting your body to
anything outside of its own capabilities.
Who is it for?
This book is for any man who wants to become multiorgasmic. Of course, you
have to be male in order to put the advice described in this book to practical use.
If you are a woman who bought this ebook for your man, you will still have to give
the ebook to him to read. Unfortunately, you can’t teach these abilities to your
man “in secret”, because they are mostly about conscious workout and practice.
You don’t “give” your man “multiple orgasms” the same way a man can “give”
orgasms to his woman. He has to work on them in person.
For the purpose of this book, I will assume that you (the reader) are a
heterosexual man and that your sexual partner (if any) is female. This is in no way
to imply that the methods described in this book cannot be used by homosexual
or bisexual men and their male partners. If you are a homosexual or a bisexual

Who is it for? 18
man, then by all means, use these principles and perhaps even teach them to
your partners and enjoy a better personal life. Unfortunately, I have personal
experience of teaching only heterosexual men to be multiorgasmic. However,
almost none of the exercises and techniques in this guide actually require the
presence of a partner, and therefore, for the most part I think that, homosexual
and bisexual men should find it fairly straightforward to apply the material taught.
Whether you have a sexual partner or not, I will be assuming that you are a
sexually active man, or are at least planning to become such at some point in the
future. Otherwise, why would you be reading a book on multiorgasmic abilities?
By “sexually active” I mean that you regularly receive some sort of physical
stimulation that leads to orgasm. I know the previous sentence sounds weird, but
in reality, I don’t really care where that stimulation comes from – your partner,
your hand, some sexual toy or whatever. If you are a man and you orgasm every
now and then, the principles described in this book are applicable to you.

Why Strive for Male Multiple Orgasm? 19
Why Strive for Male Multiple Orgasm?
I hope that I will be doing excessive work by telling you why you should read this
book and follow my advice - the benefits of being multiorgasmic are great and
numerous. After you have taken time and effort to become multiorgasmic, I
cannot possibly imagine you feeling any sort of regret about it. The advantages
may be fairly obvious, but I will list them anyway, just so you clearly see and know
what you are striving for.
First of all, you will last much longer in bed. In fact, you will last as long as you
want to and won’t be limited by your physiological need for sexual release
through orgasm and ejaculation. Sex will stop being a 10 minute (if even that)
activity that often leaves both partners feeling like they have missed out on
something. Sex will suddenly become an act of love that can last for hours. Of
course, you won’t be deprived of the possibility to have “quickies” either – the
duration of sex will be entirely in your hands.
Your woman will be extremely grateful to you for your ability to last longer. It is
well known that women often take significantly longer to climax than men. If you
currently have problems with giving your woman an orgasm through intercourse,

then after you become multiorgasmic, you will finally be able to last as long as
you need to for your woman to reach her orgasm. Women are by nature
multiorgasmic and now you won’t even be limited anymore in the number of
orgasms you can give your woman – you might even be able to “synchronise”
your orgasms and climax together, over and over again.
It is very likely that your partner will also feel more loved because of your effort to
achieve male multiple orgasm and therefore to become a better lover. A woman
who is happy in bed is a happier woman in general and you are almost certain to
see and feel an improvement in your personal and intimate life.
It is incredible how binding, emotionally and physically, multiorgasmic sex can be.
When two people regularly have sex lasting for hours on end, sharing orgasm
after orgasm, their relationship is certain to become stronger and closer. If you
have a monogamous relationship with your intimate partner, both of you will feel
much more satisfied by the sex life between the two of you. If you have multiple
partners or have many short-term monogamous relationships, the better sex will
certainly keep your women “coming back for more” and perhaps even bragging to
their girlfriends about you... I’ll let you make your own conclusions here.

You, as a man, will also feel much more satisfied by the sex you have with your
partner or partners. Sex will no longer be a quick session whose sole purpose is to
release some tension in your genitals and aid your subsequent sleep. The average
man tends to view sex as a race towards, or more often as a desperate attempt to
hold off the ejaculation and the inevitable loss of erection and arousal. The
multiorgasmic male views sex as a process of sharing intimate love with his
partner, which can end with a full final ejaculation whenever he so chooses. As a
matter of fact, it doesn’t even have to end with an ejaculation – it is entirely up to
the man to decide.
The physical pleasure you yourself will get from sex will increase immensely –
instead of one single and often sloppy orgasm you will be having loads of them.
The orgasms themselves will, perhaps counter-intuitively, become much more
powerful and “profound”. You will also develop the ability to “surf” right on the
borderline between a high state of arousal and a full orgasm – the state I call the
“point of no return” – thus giving yourself absolutely insane amounts of physical
pleasure.

If you have had problems with premature ejaculation, then those will also be
history. You may get aroused very fast, you may even have your first orgasm
within a minute or two of starting intercourse, but that doesn’t matter – you will
retain your erection and your arousal and you still have plenty of orgasms to go
before you call it a night. So, no more embarrassement or apologies – you are
enjoying sex from the very start and enjoying it all the way and so is your partner.
Even if you don’t have a sexual partner at the moment, it makes perfect sense to
work on achieving multiple orgasms – once you have a partner, you will feel much
more confident knowing that there will be no embarrassement in bed and that
you will be able to satisfy her sexually. Even as long as you are single, the ability to
control your orgasms will provide you with much greater pleasure in other sexual
activities, like masturbation, for example. Please do not think that this book is
only for people who live an active sexual life – single men can benefit from this
advice just as much.
The exercises that accompany multiorgasmic skills and the multiorgasmic
practices themselves have a tendency to give men the ability to have stronger
erections than usual. So, if you have had problems with weak erections, then that

is definitely not a reason to avoid acquiring multiorgasmic skills. Quite the
contrary – it’s a reason to be pursuing them. Many men have also reported actual
increase in penis length after a period of living a multiorgasmic lifestyle. I am not
giving any guarantees here, but if you happen to think your penis is too short,
stick with the exercises and they might actually help you. Also, if you happen to
care about such things, then as a little bonus, with multiple orgasms also often
comes the ability to have much more “powerful” ejaculations and to “shoot”
much further. Make sure you warn your woman.
I would also mention the health benefits of leading a multiorgasmic lifestyle. It is a
well-known fact that sex is a great physical exercise that is in many ways
equivalent to doing sport. Multiple orgasms allow you to have sex for so long that
it adds up to quite a workout. The physical satisfaction after multiorgasmic sex is
enormous and fulfilling in many ways. Frequent sexual activity has also been
associated with a healthier prostate gland and a decreased risk of prostate
cancer.
As you can see, multiorgasmic abilities to a certain extent help with nearly every
major issue in life – sex, relationships, health. (Perhaps they won’t solve financial

Commitment 24
problems, but who knows...) For the really minimal amount of time and effort it
takes to become multiorgasmic, it is probably one of the best commitments to
personal improvement that you can make in life, so do take hold of the
opportunity.
Commitment
It’s important that you understand that multiorgasmic abilities will not come to
you overnight. It may take several weeks or maybe even months before you
achieve your first multiple orgasm. Although, If you are lucky and happened to
have a natural predisposition for multiple orgasms, you may develop the basic
multiorgasmic abilities within a few days. By basic multiorgasmic abilities I mean
the ability to have an orgasm without ejaculating and without losing erection.
However, once you reach that level, do not think that your development in this
area is over. There is so much more to being multiorgasmic than simply sustaining
an erection. Later in this book, I will cover advanced topics and techniques that
you could work on once you become a multiorgasmic man. But first, we need to

Practicing alone vs practising with a partner 25
get you to your first multiple orgasm and, as you can imagine, this will require
quite a bit of commitment on your part.
At this point, you need to make sure that you have enough will to go through the
exercises that I will teach you and to keep doing them until you achieve your first
non-ejaculatory orgasm. I can tell you what you should do and I can give you the
exercises and techniques, but I cannot give you the willpower to go through with
them. Therefore, I suggest that you make a commitment right now to keep
working on the exercises until you become truly multiorgasmic. The learning
process may be difficult and perhaps even discouraging at times, especially if you
fail at achieving your first non-ejaculatory orgasm many times in a row, but keep
in mind that the goal is well worth the effort and that you will be grateful to
yourself once you're there.
Practicing alone vs practising with a partner
You will have to decide how you want to do the exercises – on your own or
involving your partner. Some exercises can only be practiced alone, but there are

Practicing alone vs practising with a partner 26
others which can be done either way. Where appropriate, I will discuss variations
of the exercises both for single and couple practice.
Most men choose to do most of the exercises alone, at least at first, and that is
perfectly understandable – it can be difficult to explain to your partner what
you’re doing if you have never done it before yourself. When practicing alone,
there is also no fear of judgement or other psychological obstacles you might
encounter when doing the exercises with your woman. How you choose to do the
exercises is entirely up to you. If you choose to practice on your own, make sure
you can do so undisturbed. If you choose to involve your partner, make sure she is
completely supportive and understanding of what you’re trying to achieve.
If you are going to talk to your partner about your aspirations to become
multiorgasmic, it is a good idea to explain that this is not solely for your own
benefit and that your (as a couple) sex life is going to improve tremendously once
you become a multiorgasmic man.

27
Part II: The Method

A Quick Lesson in Anatomy 28
A Quick Lesson in Anatomy
Let’s quickly go over some basic anatomy of the male reproductive system. It’s
not really crucial that you know a lot about it, but it should aid you in
understanding the principles behind male multiple orgasms.
The above diagram is obviously very simplistic, but it should suffice for our
purposes. The penis is shown in its flaccid (not erect) state. Sperm is produced in
the testicles and during ejaculation, it moves up a canal called vas deferens. There
are two such canals – one for either testicle. The vasa deferentia (latin plural) pass

the bladder on either side and link into the urethra via ejaculatory ducts. Urethra
is a tube that is mostly used for urination (hence the name). It starts at the
bladder and goes all the way out of the tip of the penis. Urethra is also used to
carry semen out of the penis during ejaculation. Semen is created as the sperm
from vasa deferentia gets mixed with fluids from seminal vesicles, the prostate
gland and the bulbourethral glands (none of them are on the image). This mixing
process happens already during ejaculation, around the spot where the sperm
enters the urethra. From there on, the semen gets pushed along the urethra and
finally propelled out of the penis by a series of muscles, in particular the
bulbospongiosus muscle. I will call it the BS muscle for short (BS in the sense of
bulbospongiosus, not the usual meaning). If you press a finger upwards into the
fleshy part right behind the scrotum, that’s the muscle there.
Now, there is one other particular muscle that is of great interest to us and that is
the pubococcygeus muscle, which is commonly called the PC muscle. You will
encounter this term a lot throughout the book. In fact, it is this muscle that the
whole concept of male multiple orgasm is based on. The PC muscle is a hammock-
like muscle and runs from the pubic bone to the coccyx (hence the name

“pubococcygeus”). The pubic bone is a small bone and is a part of the pelvis. It’s
the bone that you can generally feel if you press fairly hard into the area where
your pubic hair is (or should be). The coccyx (pronounced “kok-six”) is more
commonly known as the tailbone and is simply the lower end of the backbone
(more properly known as the vertebral column). So the PC muscle runs quite a
long way from the front of the body to the back, being a part of what is called the
pelvic floor – the muscles that quite literally keep your organs inside you when
you are standing upright. The PC muscle is actually a pair of muscles, running on
either side of the urethra (you can see the point where the muscle and urethra
pass each other on the image) and the anus (not depicted).
When the PC muscle is tensed, it “shuts” both the urethra and the anus by
squeezing them from either side. We are not so much interested in the effect on
the anus as on the urethra, but it is still useful to know, since you can definitely
feel it. The most typical way of using the PC muscle is to stop the flow of urine
when you’re not yet finished emptying the bladder. Most of us have been doing
this throughout life probably without giving much thought about the processes
that go on the body at that moment. But now, knowing that and the little bit of

The Nature of a Non-Ejaculatory Orgasm 31
anatomy I have explained, you can probably already understand, at least in part,
what is supposed to happen during a non-ejaculatory orgasm. During a normal
ejaculatory orgasm, the semen moves all the way through the urethra
unobstructed and in the end gets accelerated by the bulbospongiousus muscle
(mentioned above) in a series of uncontrolled yet very pleasant contractions.
However, during a non-ejaculatory orgasm, we use the convenient location and
function of the PC muscle in order to prevent the semen from reaching the penis.
The Nature of a Non-Ejaculatory Orgasm
Generally speaking, if the semen does not get out of the penis during an orgasm,
there is no loss of erection. Now exactly why that happens, I’m not sure, but I do
have a theory. Please don’t take my word for it, since I don’t have a medical
education and my knowledge of human anatomy and physiology is rather
amateurish. Besides, as I have already said, there’s a lot of research yet to be
done in the area of human sexuality.

The Nature of a Non-Ejaculatory Orgasm 32
The bulbospongiosus muscle that I have mentioned earlier, has two well-known
functions – to empty the urethra of fluid at the very end of urination and to
propel semen out of the urethra during ejaculation. If you think about it, the two
functions are rather similar: an amount of fluid passes through the urethra and
comes to an end and the bulbospongiosus muscle then gives it a “final push” out
of the penis. In case of urination the contraction of this muscle creates a feeling
that you are “done” peeing for now, I guess you know what I mean. During an
ejaculation, the contractions of this muscle serve to tell the body that it’s “done”
with sexual intercourse and doesn’t need an erection anymore.
My guess is that the muscle “knows” to contract simply when it “sees” that an
amount of fluid passing through the urethra is coming to an end. In case of
urination, it would generally be a single flow that suddenly ends and so there is
only one contraction at the end. But since semen usually comes in several
“bursts”, there are more than one contraction to push the semen out and then a
bunch more “just in case” – just to make sure the urethra is empty of semen.
Every such contraction is an additional signal to the body to lose arousal and
erection. So therefore, if there is no semen passing through the urethra, the

Finding Your PC Muscle 33
bulbospongiosus muscle does not “deem necessary” to contract and so no signal
is sent to the body to lose erection.
Note that the feeling of orgasm happens nonetheless – the nature’s way of
rewarding us for reproduction. The nature didn’t quite foresee however, that we
humans will be smart enough to separate the orgasm from the loss of erection by
simply not giving the bulbospongiosus muscle a reason to contract. And that’s the
beauty of it. Again, this is all just my theory, but it seems quite plausible to me.
Finding Your PC Muscle
In order to proceed, you wil need to “find” you PC muscle. By “find” I don’t mean
seeing it or touching it, since the muscle is quite deep inside your pelvis, so you
won’t be able to do that. By finding I mean being able to tense the muscle
voluntarily and knowing what it feels like. Perhaps you are already aware of your
PC muscle and so don’t need to spend much time on locating it. If not, there’s a
few things you can do.

The thing about the PC muscle is that it usually contracts along with several other
muscles, including the anal sphincter (the muscle that shuts the anus), the
urethral sphincter (the muscle that controls the flow uf urine during urination)
and even the BS muscle. It is unlikely that you will be able to contract any of these
muscles on their own – they all contract together. This actually makes our life
easier, since we don’t have to think about finding specifically the PC muscle
among all those muscles, we can simply tense them all simultaneously.
The simplest thing to do is to go to the toilet when your bladder is reasonably full
and to start urinating. Once you have the flow going, simply stop the flow. There’s
nothing special you need to do, simply do whatever you naturally do to stop
urinating before your bladder is completely empty. Now hold it like that. If you
pay close attention, you will probably feel a whole bunch of stuff happening in
you pelvis. For example, you should feel your anus tightening up – it’s as if you
know that if were trying to defecate at that moment, you wouldn’t be able to,
because your anus is simply shut. Another thing that happens is that, just as you
stop the urination, the very last bit of the urine suddenly shoots forward at a
higher speed out of your penis than when it was flowing freely. That is the BS

muscle at work. Remember I said that the main function of the BS muscle is to
empty your urethra at the end of urination? That’s what it did and that’s why the
last bit urine gets accelerated like that.
Finally, the part of muscle action that interests us the most is one that is actually
the most difficult to detect. It’s the bit that actually stops the flow of urine and it
happens deeper inside you pelvis. The urethra gets shut by the PC muscle
(actually in combination with the urethral sphincter, but we don’t care about that
for the moment). The PC muscle is a bit slow compared to the anal sphincter, so
perhaps you will be able to feel it as the tension that comes on in the second or
two after the anus has already shut. And, as I said, it happens deeper inside you. It
is not crucial for you to be able to actually feel the action of the PC muscle at this
stage, so don’t worry about it too much. If you tense the other muscles in your
pelvis, you will also tense the PC muscle.
Try the urination stopping exercise several times, probably in separate sessions, in
order to get more comfortable with the process. Then, try doing the same thing,
but without actually urinating. Simply take a seat in a comfortable position, and
tense up your inner pelvic muscles the same way you would do if you wanted to

stop the flow of urine. Try to feel as many separate sensations inside your pelvis
as possible. Gradually you should become comfortable at doing this
spontaneously and consciously without much thinking.
Another way to think about tensing all these muscles is to do the same thing you
would do if you wanted to tighten your anus, as if you wanted to stop defecating.
The anal sphincter is pretty quick, but as soon as it has contracted, you should feel
some other muscles tighten up in the pelvic region, more towards the front of
your body. One of them will be the PC muscle. As if “stopping defecation”
exercise is not weird enough, here’s an even weirder thing you can try. Imagine
that, for instance, somebody wanted to pull a prank on you and poke you in the
ass with something like a broom or whatever. Got the picture in you mind? Now
imagine how you would react – you’d probably jump forward and tense up your
buttocks and hips. But you would also tighten your anus as a reflex. It’s a natural
defense mechanism that happens pretty much without our conscious will – not
unlike closing your eyes when something is about to hit you in the face. Try
simulating a reaction to an “assault on your ass” and then try to relax your hips
and buttocks without relaxing the anus. That’s the state you are trying to achieve.

I know, I know, that was one very weird example, but you’d be surprised at how
many men suddenly “get it” after I describe it to them. Perhaps it’s because it’s a
natural reflex and doesn’t require much conscious comprehension.
There’s yet another way of approaching the pelvic muscles. If you have an
erection, tensing up your pelvic floor muscles tends to harden the penis even
more and kind of makes it “jump” upwards. Perhaps you have been doing that
during you sexual activity without giving it too much thought, so here’s what you
can try. Get an erection (alone or with a partner, it doesn’t matter). Now, while in
a standing position and without using your hands or anything else, make your
penis “jerk upwards”. If you know what I mean, you will notice that during this,
something tenses up at the base of your penis and your erection also becomes
slightly harder for the moment. That’s primarily the BS muscle at work. Now do
the same “jerk upwards” thing, but this time keep any muscles involved tensed.
You will notice that not only is the BS muscle tight (you can feel it by touching the
area right behind the scrotum), but so is the anus, and perhaps also something
slightly higher up. If you can feel that something, that’s the PC muscle. If not, no
worries.

I hope that by using at least one of these methods, you will be able to figure out
how to tense your PC muscle. From here on, whenever I refer to tensing or
squeezing or contracting the PC muscle, I don’t actually mean tensing it
separately from everything else, because I don’t think you would be able to that. I
actually mean tensing up all these muscles of the pelvic floor I have been talking
about, simultaneously. It’s just that these other muscles don’t matter too much
for our purposes, so I will be referring to their joint tension as simply the tension
of the PC muscle.
Now let’s quickly talk about the isolation of the PC muscle. There’s a tendency for
men to tense up a whole bunch of other muscles other than the ones in the pelvic
floor when doing PC muscle exercises. The typical ones include the muscles in the
buttocks, the hips and also abdominal muscles. These are all groups of muscles
close to the pelvic region, so it may kind of feel natural to tense them when the
pelvic region is tensed. Some men even tense up their face. Obviously facial
muscles have nothing to do with the pelvic region, but I guess it’s simply the
effort that makes men grimace – kind of like “making faces” while pumping biceps
in the gym.

For the sake of doing the exercises properly I suggest to you that you try and
isolate the PC muscle from these other muscles that you don’t need to tense.
Again, and I apologise if I’m being too repetitive, you will have to contract the
other muscles of the pelvic floor in order to tense the PC muscle, but you certainly
don’t need to tense your abs, for instance.
While locating your PC muscle, and also later on, during the actual exercises,
every now and then, stop in the tensed position and mentally check your body.
Check your hips, calves, buttocks, abdominals, chest and even the face to make
sure that nothing unnecessary is holding tension. If you do find tension, keep your
PC muscle contracted, but try to relax that part of the body that you found the
tension in. Repeat this procedure often enough and you will soon notice that you
can tense your PC muscle in “isolation” from everyting else. This isolation is an
important part of being aware of your body and being in control of your sexuality.

About the PC Muscle Exercises 40
About the PC Muscle Exercises
You have successfully located your PC muscle and know how to flex it. Now it’s
time to exercise it to make it really strong. Your PC muscle will be holding off your
ejaculate while you will be having an orgasm. I’d actually stress the last word. You
will be having an orgasm while your PC muscle is doing some pretty hard work.
Which means, you won’t be able to concentrate very well on what your PC muscle
is doing, at least not if you want to enjoy your orgasm.
If your PC musle is weak, you will probably find it pretty difficult to call upon your
“willpower” in order to keep your PC muscle tensed all the way through an
orgasm. It’s different from the way it might work while pumping weights in the
gym. Imagine doing biceps exercises using really heavy weights while having an
orgasm. You simply won’t have the willpower or the concentration to do a rep.
Holding off your ejaculation with your PC muscle is in a way similar to doing a rep
with your biceps. That’s why you will need to develop a very strong PC muscle so
that you can leave the job of holding back the ejaculate to your “musclepower”
while enjoying your orgasm.

A simple non-ejaculatory orgasm 41
Most men never exercise their PC muscle because they never have good reason
to do so. In fact, most men don’t even know it exists, which is sad, because it’s the
one muscle exercising which can have an enormous effect on one’s sex life and
sexual health. I suggest that you read through the whole book before you start
doing the exercises, since some of them can be done in parallel.
A simple non-ejaculatory orgasm
Before you start with the actual exercises, here’s a little something you might
want to try to get at least some sense for what an actual non-ejaculatory orgasm
is like. I’ll tell you straight away that this trick might not work. In fact it has never
worked for me personally, although it does work for some men. This technique is
absolutely optional, so if you don’t want to try it, just skip it. It’s not bad in any
way, but neither is it necessary for actual multiorgasmic training.
The idea is to simulate the action of a strong PC muscle simply by using your
fingers. Here’s what you do.

First let’s find the spot you will have to apply pressure to when the moment
comes. The spot is essentially on your pelvic floor, between the legs, about
halfway between the scrotum and the anus, perhaps slightly closer to the
scrotum. It should feel kind of soft and muscly when you’re relaxed, but should
become pretty hard if you tense your PC muscle as I described earlier. You know,
if you were a woman, that’s where your vagina would be... Yeah yeah, I know
that’s a strange way to put it, but I think you understand what spot I mean.
Now try to keep your PC muscle relaxed and using two or three fingers (whichever
hand you are more comfortable with), press into that spot from below. “From
below” if you are in a standing position, that is. Press “into” your body, so to say.
Obviously, don’t hurt yourself, but you will need to press fairly hard if you want to
have a chance at making this technique work.
Now to try this for real, start stimulating yourself sexually, whether alone or with
your partner, it doesn’t matter. Don’t rush, let your arousal build up gradually.
When you feel you are about to start ejaculating, using your two or three fingers,
press into that spot you found and press fairly hard. Keep pressing until you feel
your orgasm (and ejaculation) is over.

Basically, the point is to try this out and to see what happens. I heard several men
reporting that they have done this and managed to hold off their ejaculation and
keep their erection on the first attempt. If that doesn’t happen to you, no worries,
as I said, it doesn’t work for me, for instance. Every time I’ve tried it, I either
ended ejaculating despite the pressure applied, or managed to hold off the
ejaculation but still lost my erection. If you have another look at the bit about
anatomy and the simple image I provided, you can see that this technique doesn’t
actually work quite the same way the PC muscle does. The PC muscle blocks the
flow of fluids (either urine or semen) a bit higher up than your fingers would with
this technique. Perhaps that’s the reason it doesn’t work for many people.
If it doesn’t work for you the first time you try, you can try again, but I suggest you
don’t spend too much time on this and get on to the proper multiorgasmic
methods.

Trying for a proper non-ejaculatory orgasm 44
Trying for a proper non-ejaculatory orgasm
Another thing you may want to try before getting on to the exercises is to have an
attempt at a real non-ejaculatory orgasm using your PC muscle. Don’t count on it
too much so as not to be disappointed, but you might be one of those rare
multiorgasmic “naturals” who don’t even know about their inborn abilities. If it
doesn’t work (which is most often the case), this attempt will at least give you a
perspective on what you are trying to achieve and why you need to do your
exercises. My assumption here is that you are quite comfortable with squeezing
your PC muscle and don’t need much time to “find it” mentally. Otherwise, you
can either practice finding and isolating your PC muscle as described earlier or
you can go on with the exercises below since they will teach this skill anyway.
The idea is the same as with the finger technique above, but without the fingers.
You start sexual stimulation, alone or with a partner, and gradually progress
towards an orgasm. As you feel that you are very close to ejaculation, like literally
one or two thrusts away, squeeze your PC muscle as hard as you can and try to
hold it though the whole orgasm. If you succeed, that is, you don’t ejaculate and
remain hard, I have one word for you: Wow! In this case, you’re pretty much

Exercise 1: Short Contractions 45
done, but I hope you will still find the rest of the book useful in further developing
your abilities.
However, most likely you will lose your “grip” on the PC muscle as soon as the
ejaculation hits. You will ejaculate and perhaps have some strange semi-orgasm
and then lose your erection. Don’t despair! That’s exactly what we will be dealing
with for the most of this book.
All right, let us get on to the exercises then!

Exercise 1: Short Contractions 46
End of Preview Chapters

The Body Transformation Blueprint™ by Sean Nalewanyj
By Sean Nalewanyj
Disclaimer
Before beginning any new exercise, nutrition or dietary supplement program you should
consult a physician first. The information presented herein is not meant to treat or prevent
any disease or to provide the reader with medical advice. If you are looking for specific
medical advice then you should obtain this information from a licensed health-care
practitioner.
This publication is intended for informational use only. Sean Nalewanyj and
www.SeanNal.com will not assume any liability or be held responsible for any form
of injury, personal loss or illness caused by the utilization of this information. The individual
results obtained from these methods will vary from person to person and we make no
guarantee as to the degree of results that you will personally achieve.
_______________________________________________________________________________________________
ABOUT THE AUTHOR
Sean Nalewanyj
Once an awkward, 125-pound, “geeky” social outcast,

Sean Nalewanyj is now a renowned muscle building and
fat loss expert, best-selling fitness author and success
coach.
Sean has been researching and promoting natural

bodybuilding and fat loss techniques for the past decade,
has written articles for dozens of the most popular fitness
sites on the web, and is recognized as an expert authority
on the subjects of building muscle, burning fat and
gaining strength fast.
Through his highly successful website, www.SeanNal.com , and his free

information-packed online email course (visit his website using the link above for
signup details), Sean has helped thousands of average, everyday people from all over
the world overcome a lifetime of insecurity and get into the best shape of their lives.
In less than one year of existence, his widely acclaimed online muscle building program,
"The Body Transformation Blueprint " shot up to
#1 like a bullet and was immediately endorsed by many
of the top experts in the field.
His system garnered so much attention from the public

that it was even mentioned in the most prestigious
publication in North America, The New York Times.
In a bodybuilding world where intense marketing hype and exaggerations have

become the norm, Sean is well respected for his direct, no-nonsense approach. He
admits that achieving a standout body is not a “walk in the park” like most promoters
make it out to be, but believes without a doubt that he can help anyone achieve their
fitness goals as long as they are willing to put forth the effort…
You can read more about Sean and his full-blown muscle building success system by
clicking here to visit his website.
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Sean is also the owner and operator of “The Muscle Building & Fat Loss Inner
Circle”… A private, members-only body transformation community dedicated to
keeping subscribers up to date on all of the most cutting edge fitness strategies
available.
Not only do M.F.I.C members gain access to a massive library of regularly updated
muscle building and fat burning information, but they are also able to meet, chat and
make friends with one another using the vast collection of “interactive” applications
provided, such as instant messaging, discussion forums, live chats and more.
Lastly, Sean is the author and creator of a best-selling fat loss program known as
“The Real Deal Body Transformation System”. If your primary focus is to burn
fat, carve out 6-pack abs and increase your health and energy levels naturally and
safely, this is the program for you.
This explosive fat loss package contains every single tip, trick and strategy you need
to achieve a lean and impressive physique without fad diets, bogus supplements or
fancy equipment of any kind.
_______________________________________________________________________________________________
Introduction
There’s an age-old saying that has been around for many years and that can be
applied to almost any area of life. The saying says…
“Those Who Fail To Prepare Are Preparing To FAIL!”
This wisdom-filled quote directly applies to the concepts of building muscle, burning
fat and gaining strength.
You can have all of the inner drive and motivation in the world, but without an
intelligently structured plan and a blueprint for success, you’re most likely not going to
get anywhere.
It continues to amaze me how many people I see entering the gym week in and week
out, slaving away on the same old, ineffective techniques and never making any real
progress with their physiques. There’s just no logic or rationale behind what they’re
doing, and it’s only a matter of time before they give up for good.
It’s no surprise that over 95% of people in the gym end up failing miserably and
never reaching their goals.
It’s not due to a lack of willpower or motivation… it’s because they are simply
uneducated. There’s just no method to their madness.
They come to the gym, toss weights around aimlessly, neglect their diets and then
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can’t figure out why they aren’t growing. Tired and frustrated with their lack of
progress, they eventually give up for good.
Luckily, you won’t be one of those people!
The fact that you are reading this report right now shows me that you realize the
critical importance of proper planning, and because of that, your chances of
successfully will be greatly increased.
In this report I’m going to get right down to the basics by outlining 8 of the most
crucial, powerful steps that should be applied to ANY muscle-building program.
These steps are not highly complex and are not rocket-science, but I’m continually
amazed at the overwhelming percentage of aspiring trainees who fail to implement
them.
So let’s get right down to business…
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Critical Muscle-Building Strategy #1
Provide your body with a surplus of calories by ensuring that your
caloric intake exceeds your caloric expenditure.
This is first and foremost on the list.
Beyond planning a proper workout schedule with all of the

right exercises, sets, reps and rest periods lies this one simple
rule of muscle growth. A rule that absolutely MUST be followed
if you ever want to see measureable muscle gains…
In order to build muscle, you must consume more calories than you burn!
This is a basic biological law of muscle growth, and if you fail to consume an
adequate number of calories per day you will NOT build muscle, plain and simple.
The work that you perform in the gym is simply the “spark” that sets the muscle
growth process into motion. However, the REAL magic takes place when you are out
of the gym, resting and eating. This is when your body will use the nutrients that you
consume to begin repairing your damaged muscles and increasing their size and
strength in preparation for your next workout.
If you don’t provide your body with the raw materials needed to facilitate growth, this
process simply cannot take place.
In order to provide your body with the calories necessary to fuel muscle growth and
to keep your body in an anabolic, muscle-building state at all times, you should be
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consuming anywhere from 17-20 calories per pound of overall bodyweight every
single day. So, if you weigh 150 pounds…
150 x 17 = 2550
150 x 20 = 3000
…Then you should be consuming anywhere from 2550-3000 daily in order to build
muscle.
You should adjust this number based on…
a) Your Metabolic Rate – Are you naturally thin and have a hard time gaining
weight? Or do you seem to put on body fat just by looking at food? Depending on
your overall body type you can adjust the number higher or lower.
b) Your Activity Level – Do you play sports or work a physically strenuous job? If
so, you’ll need to consume more calories in order to compensate. If you’re fairly
sedentary and aren’t very physically active (besides your weight workouts of course),
then you probably won’t need as many calories as someone who is more active.
c) Your Goals – Are you aiming to bulk up and build as much overall body mass as
you possibly can? If so, you’ll obviously want to consume as many calories as you
reasonably can. Are you simply trying to build a little bit of extra muscle and look
better overall? If so, then a slight caloric increase is all you’ll need.
Based on these 3 factors above you can decide where to place yourself on the caloric
range.
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Do NOT overlook this aspect of the muscle growth process!
Most trainees are so concerned with their workouts that they highly underestimate
the importance of proper nutrition. If anything, nutrition is even MORE important
than what you accomplish in the gym.
If you fail to eat properly by not providing your body with an adequate number of
calories each day, building muscle will be physically impossible.
The caloric method I just outlined is known as “The Basic Multiplier”. To get an even
more accurate number that takes specific individual factors into account, such as
age, sex, height, activity level, body composition etc… You’ll definitely want to check
out The Body Transformation Blueprint , where I outline 2 other calculation
methods that will give you a dead-on, precise number to help you maximize your
muscle gains while keeping your body fat increases to an absolute minimum.
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Consume the right types of calories from the proper muscle
building food sources.
We’ve just established that in order to build muscle, you’ll need to always ensure that
your caloric intake exceeds your caloric expenditure. That’s all fine and dandy, but it
really only tells us half of the story.
Sit down and feast on big macs, ice cream cones and potato chips and your caloric
intake would easily exceed your caloric expenditure… but do you think this would be
an intelligent approach to building muscle?
Of course not. You need to realize this…
All calories are NOT created equally!
The raw number of calories that you consume determines whether you’ll lose weight,
maintain your weight or gain weight… but it is the type of calories that will determine
what kind of bodyweight is lost or gained (lean muscle mass, fat, water etc.)
Your obvious goal is to build lean muscle mass while keeping body fat gains at a
minimum, and therefore you’ll need to focus on consuming the right types of calories
from the proper food sources.
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The 3 main food groups that you should be concerned with are…
1) High Quality Protein – Protein builds and repairs muscle tissue and is the most
important nutrient for those trying to increase their lean mass. Stick to high quality,
easily absorbed sources such as lean red meat, poultry, fish, eggs, skim milk, cottage
cheese, peanuts/natural peanut butter and whey.
2) Natural, High Fiber Carbohydrates – Carbohydrates aid in the absorption of

protein, provide your muscles and brain with energy throughout the day and also help
to maintain an optimal hormonal environment within the body.
Stick to unrefined, high fiber sources that will provide you with a steady stream of
sugars throughout the day such as oatmeal, yams, potatoes, fresh fruits, brown rice
and whole grain products.
3) Healthy, Unsaturated Fats – Not all fats will make you fat, and essential fatty
acids fit that profile. EFA’s are highly beneficial to the muscle growth process by
increasing testosterone levels, improving the metabolism and volumizing the muscle
cells. Some good sources of EFA’s include fatty fish, nuts, seeds, avocados and liquids
like flaxseed and olive oil.
These 3 food groups should make up the bulk of your diet, and should be spread out
over the course of about 5-7 small meals daily. It may seem like a lot of work at first,
but over time you’ll get used to it.
The Body Transformation Blueprint includes nine 84-day meal plans to make
this process as easy and painless for you as possible. The plans range from 2000-
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6000 calories and outline exactly what you should eat each day, and when you
should eat it.
You also get full grocery lists and meal preparation instructions, so there’s absolutely
no guesswork involved. Just find the appropriate caloric level and you’ll be all set to
go!
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Increase your daily water intake significantly.
Water is an absolutely critical component to the muscle-building

process and to overall body health in general. Failing to keep
yourself properly hydrated throughout the day will have a
negative impact on literally every single process within your
entire body!
Most people know that they should be drinking "plenty" of water every day, but how
many actually do?
If you really paid close attention to your water intake you'd probably be surprised at
how little you actually consume.
What makes proper water intake so amazingly important?
Well for starters, it’s the most abundant element in your body. It is ranked only 2nd to
oxygen as being essential to life.
Your body can survive for weeks without food, but without water you'd be dead in
just a few days.
Roughly 80% of your body is made up of water; the brain is 85% water and lean
muscle tissue is 70% water.
Research has shown that being even slightly dehydrated can decrease strength and
physical performance significantly. In fact, merely a 3-4% drop in your body's water
levels will lead to a 10-20% decrease in muscle contractions.
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Not only will water increase your strength, but it also plays a large role in preventing
injuries in the gym. Highly intensive training over a long period of time can put
unwanted stress on your joints and connective tissue, and water helps to fight against
this stress by lubricating the joints and forming a protective "cushion" around them.
So, just how much water is enough?
To find out how many ounces of water you should be consuming every day, multiply
your bodyweight in pounds by 0.6. So if you weigh 150 pounds, you should be
consuming around 90 ounces of water every day.
150 x 0.6 = 90
I know it sounds like a lot, but if you plan your day out properly it shouldn't be a
problem. Keep a water bottle with you at all times and sip from it periodically. Keep
water in the places where you spend most of your time: in your car, at work, on your
nightstand etc.
Another good method to ensure that you drink enough water is to pre-fill a few 16
ounce bottles at the beginning of the day. This way you can have a visual
representation of where your water consumption is at any point in the day.
For the first few days you'll probably find yourself running to the bathroom quite
frequently, but your body will soon adapt to the increased water volume and this will
no longer be a problem.
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Keep a detailed record of every single workout that you perform
and strive for improvement every week.
This muscle-building technique should form the underlying basis for your entire
workout plan. When it comes to structuring a proper approach in the gym, this is the
most important overall factor, bar none.
Everyone is so obsessed with all of the specific principles in the gym (such as exercise
selection, rep ranges, which days to spend in the gym, how many sets to perform
etc.) that they fail to see the big picture.
Regardless of what type of approach you are taking in the gym, the underlying factor
for success is progression.
Our bodies build muscle because of an adaptive response to the environment. When
you go to the gym, you break down your muscle fibers by training with weights. Your
body senses this as a potential threat to its survival and will react accordingly by
rebuilding the damaged fibers larger and stronger in order to protect against any
possible future threat.
Therefore, in order to make continual gains in muscle size and strength, you must
focus on progressing in the gym from week to week in order to consistently increase
the stress level. Progression can take 2 main forms...
a) Increasing the amount of weight lifted on a specific exercise.

b) Increasing the number of reps performed with a given weight on a given exercise.
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If you’re able to improve on at least one of the above factors each week in the gym,
your body will be given continual incentive to grow larger and stronger.
If you neglect these factors and enter the gym without a concrete plan in mind, you’ll
be ignoring the very foundation of the entire muscle growth process, and your gains
will surely stagnate.
Your goal is to always be getting better from week to week!
In order to keep track of your progress and to make sure that you’re seeing continued
improvement, I’d highly suggest making use of a workout logbook.
You should write down the date, the muscles you’re training, all of the exercises that
you performed, the weight that you lifted and the number of reps you were able to
execute.
The next time you enter the gym, sit down for a minute before your workout and
review those numbers. Your goal is to now improve upon all of those figures by either
using slightly more weight or performing an additional rep or two.
The Body Transformation Blueprint includes a nifty

little tool called “The MGT Progress Tracker 6000” which
allows you to track not only your workouts, but virtually
every other aspect of your muscle-building program as well
including your body weight, muscle gains, body fat %, diet,
strength increases, progress pictures and more.
_______________________________________________________________________________________________
Simply login to the password-protected member’s area and you’ll gain instant access
to all of your personal workout information so that you can view your current status
and set goals in order to progress further.
_______________________________________________________________________________________________
Be prepared to train at a high level of intensity every single time
you enter the gym.
If you think that building muscle is going to be a walk in the park and that you can
simply enter the gym, “go through the motions” and then go home, you are sadly
mistaken.
The reality is that if you want to experience any appreciable gains in muscle size and
strength, you’re going to have to be prepared to train hard. This is one of the key
factors separating those who make modest gains from those who make outstanding
gains.
Most people just plain don’t train hard enough!
As soon as the exercise starts to get difficult their spotter jumps in and begins
needlessly assisting them, or they simply put the weight down altogether.
BIG mistake!
The gym is a war zone, and if you want to be victorious, you must be willing to
endure the battle.
Intense weightlifting is perceived as a threat to your survival, and the body responds
to this by increasing the size and strength of the muscles to battle against the threat.
Therefore, in order to see the most dramatic response in size and strength, you
must push your body as hard as you safely can.
_______________________________________________________________________________________________
This can be achieved by performing all sets in the gym to the point of concentric
muscular failure…
Concentric Muscular Failure: The point at which no further positive repetitions can
be performed using proper form despite your greatest efforts.
This is very challenging and will require a lot of mental toughness on your part. I’m
not going to sit here and feed you a pack of lies by saying that training for muscle
size is an easy task. It’s not!
Some argue that training to failure is not necessary in

order for muscle growth to occur, and the truth is that
they are absolutely correct.
You could never train to failure and over time you would still see gains in muscle mass
and strength. The only true requirement for muscle growth to occur is progression.
However, (and that’s a big however) if you’re like 99% of the population, then you
want to experience those gains as quickly and efficiently as you possibly can. While
training to failure isn’t necessary for growth to occur, it IS necessary if you want
maximum growth to occur in the shortest period of time possible.
Even if you are not able to train to muscular failure (perhaps due to injuries or other
limiting factors), one thing remains absolutely certain: if the last 1-2 reps of a set
don’t force you to dig down deep and don’t place your body under a reasonable
amount of discomfort, you quite simply are NOT training hard enough!
_______________________________________________________________________________________________
Avoid overtraining by limiting your overall workout volume and
by providing your body with sufficient recovery time in between
workouts.
This is one of the most common and most deadly mistakes that almost all beginners
run into. They naturally assume that the more overall work they perform in the gym,
the greater their results will be.
Heck, when I was a beginner myself I thought the same thing.
Who can blame us for thinking that?
In almost all aspects of life this basic logic holds true. If you want to perform well on
a school test, you need to maximize your studying time. If you want to improve your
skills in a specific sport, you need to practice as much as possible.
When it comes to training for muscular size and strength, you can take this basic logic
and toss it right out the window, down the street and around the corner!
The key thing to realize is that your muscles will NOT grow larger and stronger if they
are stressed beyond the point of recovery. Remember, training with weights is merely
an activity that sets the wheels in motion; it “sparks” the muscle growth process and
“tells” your body to start building new muscle tissue… But the actual growth process
takes place away from the gym while you’re eating and resting.
If you disturb the recovery process, your muscles cannot rebuild themselves.
_______________________________________________________________________________________________
Overtraining is your number one enemy! Your goal in the gym is to perform the
minimum amount of work necessary in order to yield an adaptive response from the
body, and not a THING more.
You can avoid overtraining in the following ways…
1) Limit the number of sets that you perform during each

workout – You should perform a total of 5-7 sets for large muscle groups (chest,
back and thighs) and 2-4 total sets for small muscle groups (shoulders, biceps,
triceps, calves and abs). And remember, this is total sets per WORKOUT, not per
exercise.
2) Limit the amount of time spent in the gym – Each workout should not last for
any more than 1 hour. This time frame comes into play beginning with your first
muscle-building set and ends with your final muscle-building set.
3) Limit your training frequency for each muscle group – Each specific muscle
group should only be directly stimulated once per week in order to allow for full
recovery time.
If you’ve been following the “more is better” mentality then you may find it hard to let
go of, but believe me, as long as you train hard, you do NOT need to train often or
with very many sets and exercises.
In fact, performing too much work in the gym may actually cause your muscles to
become smaller and weaker.
_______________________________________________________________________________________________
If you want to learn the precise manner in which your training schedule should be
structured in an organized, step-by-step format, you’ll definitely want to check out
The Body Transformation Blueprint in order to access The 26-Week Workout
Plan & Logbook.
This is a full, detailed workout plan that outlines the exact days to
train on, which muscle groups to hit as well as the perfect
sequence of exercises, sets, reps and rest periods. It also comes
with a printable logbook that you can take to the gym with you to
track your workouts. All you have to do is fill in the blanks!
You put a lot of time and effort into your workout plan, so you’d better be sure you’re
doing it all properly if you want to see the best gains possible.
_______________________________________________________________________________________________
Stop placing so much of your emphasis on dietary supplements.
There is no replacement for basic hard work!
If you really think that pills, powders and drink mixes are going to build your body for
you, you’re in for a huge disappointment! It continues to amaze me how much value
and emphasis the majority of trainees place on “the latest breakthrough pill”.
Everyone is always asking me…
“What’s the best creatine out there?”

“How much weight can I gain from this whey protein supplement?”
“I have $200 a month to spend on supplements… what should I buy?”
Stop the madness!
A supplement is just that… a supplement.
It is there to supplement your diet by filling in the missing gaps and by providing you
with greater amounts of specific nutrients that will slightly speed up your progress.
Supplements are NOT there to do the work for you and will only play a small role in
your overall success in the gym.
Stop falling for the multi-million dollar ads that talk about the latest “revolutionary
discovery” that will allow you to build 25 pounds of muscle while you lie on the couch.
As advanced as we’ve become as a society, the basic rules of hard work and
_______________________________________________________________________________________________
dedication still apply. If you want to change your physique, then hard training in the
gym and a consistent diet plan is the only true way to get there.
Now, this doesn’t mean that I’m AGAINST the use of supplements; I’m merely
against the over-use and over-emphasis of supplements. There are a few good,
solid, effective products out there that I do recommend, but only as a small part of
your overall approach.
My 4 “recommended” supplements include…
1) Protein supplements (whey protein, meal replacements, weight gainers and the
occasional protein bar)
2) Creatine
3) Multivitamins
4) Essential Fatty Acids
I’m not going to talk about all of the specific benefits of

each product in this report, but if you’re looking to
accelerate your progress in the gym and achieve the best
results possible, then those are the only 4 products that I
would truly recommend.
I’m a big believer in the basics, and the plain fact is that most trainees are way more
concerned with their supplement programs than they really need to be. It’s only
natural, I mean, who wouldn’t want to pound back a couple of “orange-flavored
creatine cocktails” and watch their biceps explode through their sleeves?
_______________________________________________________________________________________________
Unfortunately it just doesn’t work this way. If something sounds too good to be true,
then it usually is.
Hard training and a consistent diet is your only ticket to long-term success!
If you do want to learn all of the details behind the supplements that I mentioned
above, then you’ll need to read through The Body Transformation Blueprint .
In it, I provide a full rundown of the functions of each, as well as ideal dosage
methods and even the best product brands.
I also dispel the myths by exposing the truth behind 25 of the most popular
supplements on the market, so that you can get the inside scoop from a genuine
expert with no hidden agenda.
This will allow you to save your hard-earned money and only spend it on products
that will truly deliver results!
_______________________________________________________________________________________________
Understand that application and consistency is EVERYTHING!
You can have the most effective workout schedule possible, the most intelligent diet
approach available and the most intimate understanding of muscle growth from every
possible angle, but without the inner drive and motivation to succeed you will get
nowhere, and very fast.
Just as the famous saying goes…
“Knowing is NOT enough. You must APPLY!”
Those who make the greatest gains in muscular size and strength are the ones who
are able to continually and systematically implement the proper techniques on a
consistent basis.
Building muscle is a result of the cumulative effect of small steps.
Sure, performing 1 extra rep on your bench press will not make a huge difference to
your overall results, and neither will consuming a single meal. However, over the long
haul, all of those extra reps you perform and all of those single meals you consume
will decide your overall success.
If you work hard and complete all of your muscle-building tasks in a consistent
fashion, all of those individual steps will equate to massive gains in overall size and
strength.
_______________________________________________________________________________________________
It is those who are willing to persevere that will succeed.
It is those who are willing to rise above laziness that will end up with the most
impressive results.
I mean let's face it, everyone wants to be strong and muscular. If this is the case,
why isn't everyone strong and muscular? It's because only certain people have the
proper drive and motivation that it takes to get there.
Do you have what it takes?
_______________________________________________________________________________________________
Are You Ready To Build Your Dream Body?
If you’ve got the drive and the motivation to get started right
away… To begin blasting your body into an almost
uncontrollable surge of lean muscle growth… To start
adding inches of rock-hard, granite-like mass to your chest,
back, arms, shoulders and legs… To develop an impressive,
powerful new body that turns heads at the beach, the mall,
at work, at school and everywhere else you go…
Then the ONLY thing left for you to do now is to formulate a proper plan to get
there. And not only to get there… but to get there as quickly, easily and painlessly
as you possibly can.
So before you even set foot in a gym, I would strongly urge you to make sure that
your training and diet plan is properly structured, and that you’re implementing the
most powerful muscle-building and fat burning techniques available. Like I said
earlier in this report, many people have the motivation to succeed, but they simply
lack an effective training and nutrition plan to go along with it.
I would absolutely hate to see you put a bunch of time and effort into your program
only to become frustrated and impatient when the results don’t come like you had
expected. And even worse, I’d really hate to see you end up like 95% of the
population who flat-out quit and give up due to a lack of progress.
This report has armed you with 8 very powerful steps towards achieving positive
_______________________________________________________________________________________________
results from your muscle-building program… But the truth is that there is a lot more
to it than just this.
While these techniques will help you to lay the foundation for your program, there are
many other factors to take into account if you want to experience significant,
mind-blowing muscle size and strength gains…
That’s What The “Body Transformation Blueprint ” Is All About!
I wanted to provide eager lifters like yourself with the chance to experience
guaranteed success, without all of the regular marketing hype and B.S that you see
everywhere else.
There’s so much bogus information circulating around in books and on the Internet
that it can often be hard to know who to trust. And the dead-honest truth is that
there are many people who you cannot and should not trust.
I’m talking about the billion dollar supplement companies… the salesman at your local
supplement shop… the fitness equipment infomercial spokesperson… the “know-it-
alls” on the online forums… and even some well-known “gurus” who think they know
what they’re talking about, but really don’t have a clue.
The Body Transformation Blueprint cuts straight through the hype and
delivers a complete, in-depth, step-by-step success system that covers the muscle
growth process from every possible angle.
_______________________________________________________________________________________________
Training, nutrition, supplementation, recovery, injury-prevention, motivation…
You’ll literally learn everything you need to know to build that rock-hard, head-
turning body you’re after, and in a fraction of the time it would normally take you.
You’ll receive my #1 best-selling e-book, “The Body Transformation Blueprint”

plus a complete collection of critical support modules and bonus items. This includes a
full workout plan and printable logbook, audio and video courses, a video exercise
database, step-by-step meal plans, progress tracking software, hardcore training
footage, interview transcripts and much more.
It’s the same system that I used to transform from a 125-pound, weak and
underweight “nobody”, into a 200-pound, lean and muscular bodybuilding and
fitness author…
And it’s the same system that thousands of average, everyday people from all over
the world have implemented with wild success…
People like…
_______________________________________________________________________________________________
"Your Book Is The Concrete Slab & Foundation Of My Training…"
"I am just another satisfied customer... I know it's hard to
believe, but I have just completed my second 8 week cycle and
have put on another lean 19 lbs. Everyone I know is amazed...
People always comment on my massive growth rate and insist
there is no way I could have achieved it naturally. For the record,
I have never touched or used any anabolic steroids… Everyone
just calls me "Big Rick" now.”
Rikki Dibeneddeto
Sydney, Australia
"You’re A F*****’ Genius!”

"Hey Sean… I downloaded your program a few months ago. I have
to tell you, excuse my language, but you're a f****** genius.
I've never seen anybody who understands and explains muscle

growth so well and so clearly. My gains have increased dramatically
since using your principles. Thanks for all of your continued
support."
Oscar Lizano
Georgia, USA
"A Much More Muscular And Defined Body..."

“I've been training for about 10 years and after reading
through your material I realized that much of what I was
doing before was a flat out waste of time. After following
your advice, I trimmed my waist down from 34 to 31 inches
and ended up with a much more muscular and defined body
as a result. I wish I had this information when I first started
out… I would have saved tons of money and effort!”
Adrian Pace
Sliema, Malta
These are just three of the thousands of emails I’ve received from thrilled users of
this program, eager to share their success with me…
_______________________________________________________________________________________________
Will YOU Be Next?
If you’re motivated and ready to start building that shredded, muscular physique
you’ve been dreaming about, then do yourself a favor and multiply your chances
of success.
Over a year and a half of solid work was put into Body Transformation Blueprint
system, and I’m confident that this will be the one program that will help you to
reach your muscle building goals in record speed and finally be happy with your
reflection in the mirror.
In fact, I’m so confident that my best-selling system will work wonders for your
body, your mind and your entire life, that I’m literally going to GUARANTEE that it
will work for you.
How does this sound…
- MY PERSONAL PROMISE TO YOU -
“Try The Body Transformation Blueprint for a full 8

weeks. If you aren’t completely and totally thrilled with
the results… If you don’t look and feel better than you
ever have in your entire life… If your friends, family and
co-workers aren’t raving about the amazing changes
you’ve made… Simply email me for a prompt, courteous,
no-questions-asked refund of your payment!”
_______________________________________________________________________________________________
You’ve Got NOTHING To Lose!
… And a brand new, rock-hard, head-turning body to gain.
Click the link below to get started TODAY…
I look forward to hearing from you!
Click Here For More Information!
Here’s to your brand new physique,
_______________________________________________________________________________________________
By Sean Nalewanyj
ABOUT SEAN NALEWANYJ
Sean Nalewanyj is a best-selling author, fitness coach and natural bodybuilder who has
been researching and promoting science-based, no B.S muscle building and fat loss
techniques online since 2005.
Through the comprehensive free content on his Blog, YouTube Channel, Facebook Page
and online newsletters, Sean has helped hundreds of thousands of average, everyday
people from all over the world build muscle, lose fat and completely transform their
bodies and lives.
Sean is also the creator of The Body Transformation Blueprint – a complete step-by-step
online training, nutrition and supplementation system that teaches people how to
achieve their ideal body in the fastest and most efficient way possible without hype or
gimmicks of any kind.
He also provides 1-On-1 Fitness Coaching for those looking for a fully personalized
program and ongoing support to suit their individual needs, as well as Custom Meal
Plans for those seeking detailed assistance with their daily nutrition plans.
In a fitness industry that has become completely overrun with fads, false information
and outright scams, Sean’s advice remains as an honest, no nonsense resource to help
you reach your fitness goals the right way.
MEAL PLAN INSTRUCTIONS - START HERE!
Sean Nalewanyj here, and thanks for checking out this collection of easy-to-follow, step-
by-step muscle building and fat loss meal plans.
Proper nutrition is an often overlooked aspect of many people’s fitness programs, yet it’s
easily just as, if not more important than what you do in the gym. Start employing the
correct nutritional habits each day based on your specific goals, and the difference in
your results will be like night and day.
You’ll find 12 individual plans below ranging from as low as 1250 calories all the way up
to 4000. Each plan is based off of 5-6 individual meals/snacks per day and is made up of a
balanced combination of lean proteins, high quality carbohydrates and healthy fats.
Here’s the basic way to determine which specific meal plan you should follow…
Step #1 - Determine your calorie maintenance level.
This is the number of calories that you require daily in order to maintain your current
weight. To do this, simply multiply your body weight in pounds by 14-16. Use the bottom
end of the range if you have a fairly low daily activity level (for example, you work a desk
job and aren’t very active outside of the gym), and use the top end if you have a higher
daily activity level (for example, you work a demanding physical job and also play sports
throughout the week).
Step #2 - Increase or decrease your calorie maintenance level depending on your goal.
If your goal is to build muscle, then you need to create a calorie surplus by consuming
more calories than you burn. To do this, start off by adding 350 calories to your
maintenance level. This will provide your body with the additional energy it needs to
build new muscle with minimal gains in body fat.
If your goal is to lose fat, then you need to create a calorie deficit by burning more
calories than you consume. To do this, start off by subtracting 500 calories from your
maintenance level. This will create the necessary energy deficit within your body to
stimulate ongoing fat loss with minimal losses of lean muscle.
Here are a few more important things you should know before getting started…
1) You can re-arrange the meals in any way that you’d like based on your personal
preference and schedule. If you want to change the order of things or combine certain
meals/foods together, that’s totally fine. Your only goal is to consume everything listed
in the plan in the stated quantities by the end of the day.
2) Most measurements are given in metric form because this is the most accurate way to
properly track a muscle building or fat burning diet. Measuring cups measure volume and
not weight and can be quite inaccurate at times, so I’d suggest purchasing a basic food
scale if you don’t already have one and using that for your meal plan.
3) If you want to substitute other food items in or out, I’d suggest using the nutrition
database on CalorieKing.com to find the calorie/protein/carb/fat totals for a huge range
of different food items.
4) If you find these pre-made plans helpful, I’d highly suggest also
checking out the Custom Meal Plan service that I offer over on
my website. These custom plans are personally created from
scratch by me to perfectly match your individual fitness goals,
body type, lifestyle, food preferences, training schedule,
macronutrient needs and more. This ensures that you see the
fastest results possible by employing a nutritional approach that
is precisely matched with your specific needs.
Click Here To Get Your Fully Personalized Meal Plan

WAIT! Do This Before You Go Any Further…
To stay in the loop on all of my newest content that will help you build muscle, lose fat and gain
strength at your maximum potential, make sure to follow the 3 simple steps below before diving
into the meal plans…
1) Subscribe To My YouTube Channel.
I post brand new high quality video lessons on my channel several days a week covering all kinds
of valuable training, nutrition and supplementation topics that you won’t want to miss.
2) Bookmark My Official Website.
This site contains a ton of awesome muscle building and fat burning information and is updated
frequently with new content. I can guarantee that it will be some of the highest quality and most
beneficial material you'll find anywhere.
3) “Like” My Official Facebook Page…
This will keep you in the loop on all of my daily tips, updates and video lessons.
1250 CALORIE MEAL PLAN
MEAL #1 FOOD CALORIES PROTEIN CARBS FAT
2 whole eggs 138 12 0 10
BREAKFAST
1 slice whole grain toast 69 4 11 1
75g blueberries 44 0 11 0
TOTAL 251 16 22 11

1 scoop whey protein powder 117 24 3 1
250ml unsweetened almond milk 31 1 0 3

SNACK
50g banana 44 0 11 0
2 ice cubes 0 0 0 0
(Blend above ingredients into a shake. Add water to thin if necessary)
TOTAL 192 25 14 4

125g cooked chicken breast OR 125g
turkey breast OR 125g shrimp OR 125g 138 30 0 2
tilapia
LUNCH
150g cooked white or brown rice 165 4 35 1
75g mixed steamed vegetables 28 2 5 0
TOTAL 331 36 40 3

100g plain low-fat yogurt 70 6 7 2
SNACK
1 teaspoon honey 24 0 6 0
TOTAL 94 6 13 2

125g cooked lean beef 224 38 0 8
DINNER
175g boiled sweet potato 132 2 31 0
TOTAL 384 42 36 8
DAILY TOTALS 1252 125 125 28

2 whole eggs 138 12 0 10

BREAKFAST
2 egg whites 32 8 0 0
TOTAL 295 24 25 11

SNACK
80g banana 76 1 18 0
3 ice cubes 0 0 0 0
TOTAL 224 26 21 4

tilapia
LUNCH
TOTAL 331 36 40 3

SNACK
1 teaspoon honey 24 0 6 0
25g mixed nuts 157 4 6 13
TOTAL 267 12 21 15

DINNER
TOTAL 384 42 36 8
DAILY TOTALS 1501 140 143 41

2 whole eggs 138 12 0 10
BREAKFAST
TOTAL 311 28 25 11


SNACK
80g banana 76 1 18 0
3 ice cubes 0 0 0 0
TOTAL 224 26 21 4

tilapia
LUNCH
TOTAL 376 38 47 4

45g oatmeal (dry measurement) 175 6 31 3
SNACK
2 teaspoons honey 48 0 12 0
TOTAL 445 12 52 21

DINNER
TOTAL 396 44 37 8
DAILY TOTALS 1752 148 182 48

2 whole eggs 138 12 0 10
BREAKFAST
2 teaspoons strawberry jam 36 0 9 0
TOTAL 335 28 31 11

1 1/4 scoop whey protein powder 145 30 4 1
50g banana 48 1 11 0
SNACK
20g natural peanut butter 126 5 4 10
3 ice cubes 0 0 0 0
TOTAL 350 37 19 14

LUNCH
tilapia

TOTAL 473 44 63 5

SNACK
2 teaspoons honey 48 0 12 0
TOTAL 380 10 49 16

DINNER
TOTAL 461 51 44 9
DAILY TOTALS 1999 170 206 55

2 whole eggs 138 12 0 10
BREAKFAST
1 tablespoon strawberry jam 52 0 13 0
TOTAL 363 28 38 11

70g banana 64 1 15 0
SNACK
3 ice cubes 0 0 0 0
TOTAL 338 31 22 14

LUNCH
tilapia
TOTAL 445 43 57 5
SNACK
1 tablespoon honey 72 0 18 0
TOTAL 583 16 78 23

DINNER
TOTAL 522 57 51 10
DAILY TOTALS 2251 175 246 63

2 whole eggs 138 12 0 10
BREAKFAST
2 slices whole grain toast 138 8 22 2
2 tablespoons strawberry jam 104 0 26 0
TOTAL 484 32 62 12

100g banana 96 1 23 0
SNACK
3 ice cubes 0 0 0 0
TOTAL 405 32 31 17

LUNCH
tilapia
TOTAL 445 43 57 5
SNACK
45g mixed nuts 299 9 14 23
TOTAL 660 19 83 28

DINNER
TOTAL 509 51 56 9
DAILY TOTALS 2503 177 289 71

2 whole eggs 138 12 0 10
BREAKFAST
250ml orange juice 125 2 27 1
TOTAL 641 34 97 13

115g banana 108 1 26 0

SNACK
3 ice cubes 0 0 0 0
TOTAL 386 32 33 14

LUNCH

tilapia
TOTAL 453 44 58 5

SNACK
40g mixed nuts 260 8 12 20
TOTAL 637 19 84 25


DINNER
2 teaspoons extra virgin olive oil 90 0 0 10
TOTAL 631 53 62 19
DAILY TOTALS 2748 182 334 76

2 whole eggs 138 12 0 10
BREAKFAST
TOTAL 625 30 97 13

100g banana 96 1 23 0
SNACK
3 ice cubes 0 0 0 0
TOTAL 374 32 30 14

LUNCH

tilapia
TOTAL 513 41 76 5

SNACK
40g mixed nuts 260 8 12 20
TOTAL 637 19 84 25

300g cooked whole wheat pasta 371 15 71 3

DINNER
150ml pasta sauce 135 3 24 3
2 teapoons extra virgin olive oil 90 0 0 10
TOTAL 853 62 95 25
DAILY TOTALS 3002 184 382 82

2 whole eggs 138 12 0 10
BREAKFAST
TOTAL 673 34 105 13

125g banana 120 1 29 0

SNACK
3 ice cubes 0 0 0 0
TOTAL 463 35 38 19

LUNCH

tilapia
TOTAL 561 42 87 5

SNACK
45g mixed nuts 283 8 11 23
TOTAL 660 19 83 28


DINNER
2 teaspoons extra virgin olive oil 90 0 0 10
TOTAL 894 63 102 26
DAILY TOTALS 3251 193 415 91

2 whole eggs 138 12 0 10
BREAKFAST
TOTAL 657 30 105 13

125g banana 120 1 29 0

SNACK
3 ice cubes 0 0 0 0
TOTAL 463 35 38 19

LUNCH

tilapia
TOTAL 561 42 87 5

SNACK
45g mixed nuts 283 8 11 23
TOTAL 660 19 83 28


DINNER
1 tablespoon extra virgin olive oil 135 0 0 15
TOTAL 939 63 102 31

SNACK
150g sliced apple 92 2 21 0
TOTAL 219 13 35 3
DAILY TOTALS 3499 202 450 99

2 whole eggs 138 12 0 10
BREAKFAST
TOTAL 641 31 100 13

125g banana 116 1 28 0

SNACK
3 ice cubes 0 0 0 0
TOTAL 459 35 37 19

LUNCH

tilapia
TOTAL 561 42 87 5

SNACK
55g mixed nuts 348 10 14 28
TOTAL 725 21 86 33


DINNER
TOTAL 1148 62 153 32

SNACK
TOTAL 219 13 35 3
DAILY TOTALS 3753 204 498 105

2 whole eggs 138 12 0 10
BREAKFAST
TOTAL 734 35 117 14

125g banana 116 1 28 0

SNACK
3 ice cubes 0 0 0 0
TOTAL 459 35 37 19

LUNCH

tilapia
TOTAL 561 42 87 5

SNACK
2 tablespoons honey 144 0 36 0
60g mixed nuts 379 10 15 31
TOTAL 828 21 105 36


DINNER
TOTAL 1172 62 159 32

SNACK
TOTAL 247 13 42 3
DAILY TOTALS 4001 208 547 109

The Body Transformation Blueprint
This is my complete, step-by-step muscle building and fat loss program that contains all
of the most effective strategies I've learned after 14 years of dedicated fitness research
and experience.
It employs a no B.S, science-based approach and delivers every single tool you need to
gain lean muscle, burn off body fat and increase your strength as quickly and efficiently
as possible. You’ll learn all of the most important, result-producing principles behind
proper training, nutrition, supplementation and everything in between to help you build
muscle, lose fat and gain strength at your maximum potential.
Included is my 250-page manual “Muscle Building & Fat Loss Decoded”, along with step-
by-step workout routines, meal plans, supplement guides, video tutorials, recipe books,
progress tracking tools and 12 weeks of one-on-one personalized email coaching to
guarantee your success.
Click Here To Access The Body Transformation Blueprint

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Male Multiple Orgasm

Part I: Basics ........................................................................................................... 4

Legal Disclaimer ................................................................................................. 6

What is “Male Multiple Orgasm”?...................................................................... 7

What does a Non-Ejaculatory Orgasm feel like?............................................... 10

The Difference between Orgasm and Ejaculation ............................................ 11

Male Sexuality and Men ................................................................................... 14

Who is it for? .................................................................................................... 17

Why Strive for Male Multiple Orgasm? ............................................................ 19

Practicing alone vs practising with a partner .................................................... 25

Part II: The Method .............................................................................................. 27

A Quick Lesson in Anatomy .............................................................................. 28

Male Multiple Orgasm

The Nature of a Non-Ejaculatory Orgasm ......................................................... 31

Finding Your PC Muscle .................................................................................... 33

About the PC Muscle Exercises......................................................................... 40

A simple non-ejaculatory orgasm ..................................................................... 41

Trying for a proper non-ejaculatory orgasm ..................................................... 44

Exercise 1: Short Contractions .......................................................................... 45

Dealing with a sore muscle ............................................................................... 49

About the exercises in general ......................................................................... 49

Exercise 2: Long Contractions ........................................................................... 50

Exercise 3: Very Long Contractions................................................................... 52

Excitement levels ............................................................................................. 57

Point of No Return ........................................................................................... 58

Arousal during Normal Sex ............................................................................... 60

Arousal during Multiorgasmic Sex .................................................................... 62

Spasms and their role ....................................................................................... 65

Practice makes perfect ..................................................................................... 68

Exercise 4: Ascending and Descending ............................................................. 69

Exercise 5: Walking on the Edge ....................................................................... 79

Male Multiple Orgasm

Going for Your First Non-ejaculatory Orgasm ................................................... 82

Where to Go from Here?.................................................................................. 90

Trick: Breathing ................................................................................................ 91

Trick: Eyes ........................................................................................................ 92

Trick: Look Up .................................................................................................. 93

Trick: PC Muscle Lock-In ................................................................................... 96

Male Multiple Orgasms Are All Different.......................................................... 99

Part III: Further Topics ....................................................................................... 101

The Use of Partial Ejaculation ......................................................................... 102

Total Release .................................................................................................. 105

Orgasming without pausing ........................................................................... 107

Accelerating an ejaculation ............................................................................ 109

Importance of Changing Condoms ................................................................. 113

Amplifying Orgasms ....................................................................................... 114

Final words ..................................................................................................... 116

Male Multiple Orgasm

Male Multiple Orgasm

practicing without further delay. If there is something you don’t understand, I

hesitate to contact me.

will be a lot of talk about penises, vaginas, sexual intercourse, masturbation,

Male Multiple Orgasm

require unusual learning methods.

Good luck and let’s go!

whether bodily, psychological or otherwise, resulting from the use of the

consult their doctor or other qualified medical expert.

Male Multiple Orgasm

What is “Male Multiple Orgasm”?

(whether innate or acquired during the lifetime) of a man to have an orgasm,

multiple orgasm, is then “multiorgasmic”.

Another very important term that I will be using repeatedly is “non-ejaculatory

ejaculate. Since ejaculation and erection are closely interconnected, developing