Did you know?
Anaerobic Exercise is exercise of much higher intensity than aerobic work, which uses up oxygen more quickly than the body can replenish it in the working muscles.
'Workout out of the Week' is going to be showcasing different workouts that are sure to add to your arsenal of techniques and methods in the gym. Check them out right now!
If you are looking for a powerful mass building routine, then you really need to read on! Ahead you will find out how to train big, eat big, supplement big, and recover big! The following routine is one for those seeking some serious muscle gains.
This is not a training routine for the beginner, only the intermediate to advanced. Prepare to battle the weights and your discipline to eat, supplement, and recover big.
Grocery Shopping For The Bodybuilder! After reading this article you should be able to determine with precision and accuracy the exact foods you ought to purchase and consume, and know the reason(s) you are purchasing and consuming them.
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Recommended Meal Plan:
Eat your bodyweight in grams of protein throughout the whole day, and double that for the complex carbs.
PROTEIN AND CARB NEEDS CALCULATOR 1
Enter your body weight (in pounds or kilograms) and press "Calculate".
Example: 200 pound man eats 200 grams of protein and 400 grams of carbs throughout the day.
Tips:
Drink lots of water - all day, every day!
Never miss meals!
Do not eat until full!
One cheat day per week!
RELATED ARTICLE
Cheating: Should You Do It? Incorporate a cheat meal into your plan. Regardless of what kind of cheat day you have, it is necessary. Today I am going to share with you some ways of incorporating the cheat meal. Learn more here!
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Light intensity treadmill for 20-30 minutes with a longer duration as needed to stay pretty tight, maybe 2-3 times per week.
Light intensity stationary bike for 20-30 minutes with a longer duration as needed to stay pretty tight, maybe 2-3 times per week.
Light intensity elliptical trainer for 20-30 minutes with a longer duration as needed to stay pretty tight, maybe 2-3 times per week.
Recovery:
Make sure to get at least 8 hours of sleep per night. Take naps for one hour and a half each day if possible! No late night partying! Your muscles grow when you rest and recover; so do not forget to chill!
Part 2A: Nutrition Weeks Three, Four, Seven, & Eight
Same as part one - except for adding ½ gram protein per pound of bodyweight. Eat your bodyweight in gram and a half of protein throughout the whole day, and keep the complex carbs at two grams per pound of bodyweight.
PROTEIN AND CARB NEEDS CALCULATOR 2
Enter your body weight (in pounds or kilograms) and press "Calculate".
Example: 200 pound man eats 300 grams of protein and 400 grams of carbs throughout the day.
Recommended Meal Plan.
Number
Meal
Food
Meal 1
Breakfast
Oatmeal and egg whites.
Meal 2
Snack
Protein bar or protein shake and fruit
Meal 3
Lunch
Meat, complex carb and veggie
Meal 4
Snack
Protein bar or shake and fruit
Meal 5
Dinner
Meat, complex carb and veggie
Meal 6
Snack
Meat and veggies
Meal 7
Before Bed
Shake
Tips:
Drink lots of water - all day, every day!
Never miss meals!
Do not eat until full!
Only one cheat day per week!
Make sure to get at least 8 hours of sleep per night. Take naps for one hour and a half each day if possible! No late night partying! Do not drink much alcohol while using the supplements for this eight-week plan! Your muscles grow when you rest and recover; so do not forget to chill!
Conclusion
Good luck and never give up! Let me know how much muscle you gain, and email me with any questions at dlg7044@yahoo.com.
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Goals:
Asparagus
Chicken breasts
Fruits:
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