Kizzito Ejam's Muscle Building Program

by Fitness 360 Apr 19, 2011

Kizzito Ejam takes a disciplined approach to gaining mass. He doesn't want to gain unnecessary size, which could hinder his martial arts skills. Check out his unique plan.

Kizzito Ejam's Fitness Program
Watch The Video - 11:55

Muscle Building Regimen

Nutrition

Calories: 2000
Protien: 300g
Carbs: 75-100g
Fats: 50g

My diet plan is simple. I like to maintain a low or no carb and high protein diet. Most of my carbs are high in fiber, (veggies, wheat bran, oatmeal etc.) Also I consume all of my carbs in the morning to early afternoon, and nothing else but protein after that. I tend to not worry about fats but avoid them in the late afternoon and evening.

Training

Day 1 AM-Cardio/Abs

Abs Circuit: 2 rounds

Day 1 PM-Legs/Abs

Abs Circuit: 3 rounds

Day 2 AM—Cardio/Abs

Circuit: 5 rounds

Day 2 PM—Arms/Abs

Abs Circuit: 2 rounds

Day 3 AM—Cardio/Abs

Circuit: 3 rounds

Day 3 PM—Chest/Abs

Abs Circuit: 3 rounds

Day 4 AM—Cardio/Abs

Abs Circuit: 2 rounds

Day 4 PM—Shoulders/Traps/Abs

Superset

Abs Circuit: 5 rounds

Day 5 AM—Cardio/Abs

Abs Circuit: 2 rounds

Day 5 PM—Back/Abs

Abs Circuit: 3 rounds

Day 6 AM—Swimming

Day 6 PM: Legs/Abs

Abs Circuit: 3 rounds

Day 7 AM—Swimming

Day 7 PM—Arms/Abs

Abs Circuit: 2 rounds

Supplements

There are a few things that I like to keep in my supplement arsenal when I'm building muscle. I'll take 25-30 grams of whey protein with 5 grams of BCAA's and Beta Alanine an Hour before my workout. Right before I head to the gym I'll take Optimum nutrition AMIN.O energy. Post Workout I take 50-60 grams of whey with 5 grams of glutamine and 5 grams of BCAA's. BCAA's are the one supplement that I take consistently throughout the day.

Pre-Workout