In order to reap full benefits and excel in the sport, you must try to understand exactly how the human body works and how it will react to certain dieting and exercise strategies.

By: Bryan Locke
When it comes down to it, there aren't many other sports out there harder than bodybuilding. In order to reap full benefits and excel in the sport, you must try to understand exactly how the human body works and how it will react to certain dieting and exercise strategies.

As a true bodybuilder, you automatically assume the classification as an elite athlete and your nutrition is a major asset to achieving peak performance. Once I am finished and somewhat satisfied with adding bulk during the off season, I begin cutting up by using strict dieting and workouts about 10 weeks before summer. Here's the program I'll be using to get prepared for the 2001 Muscle Mania Canada national bodybuilding competition. If I reach the desired physical condition I will enter this competition.

Meal Plan:

Meal One (7:00 AM)CaloriesCarbsProteinFat
1 1/4 cups Vector275.052.013.03.0
1 Cup Skim Milk85.012.08.02.0
1 banana90.023.01.00.0
½ Cup Low Fat Yogurt69.58.012.01.5
1 protein shake107.02.023.01.0
TOTAL625.097.056.514
 
Meal Two (9:30 AM)CaloriesCarbsProteinFat
120 g tuna95.00.022.51.0
8 oz orange juice54.014.01.00.0
1 Cup Skim Milk85.012.08.02.0
1 apple50.013.01.01.0
TOTAL284.039.032.54.0
 
Meal Three (12:00 PM)CaloriesCarbsProteinFat
1 Baked Potato230.050.05.01.0
1 tuna sandwich153.02.026.06.0
1 banana90.023.01.00.0
TOTAL473.075.032.07.0
 
Pre-Workout (2:30 PM)CaloriesCarbsProteinFat
1 Juice Box124.030.00.10.3
1 apple50.013.01.01.0
TOTAL174.033.01.11.3
 
Meal Five (5:00 PM)CaloriesCarbsProteinFat
120 g tuna95.00.022.51.0
1 protein shake107.02.523.00.5
1 Cup Skim Milk85.012.08.02.0
TOTAL287.015.553.53.5
 
Meal Six (8:00 PM)CaloriesCarbsProteinFat
1 protein shake107.02.023.01.0
1 Spear Broccoli60.59.05.00.5
TOTAL167.011.028.01.5
DAILY TOTALS2000.0271.5204.031.5

Supplementation Program:

Resistance Training Days

Morning: 1 Thermadrene, 1 tsp Glutamine, 1 Multi Vitamin, 1 Vitamin C capsule
Pre-Workout: 1 Thermadrene
Post Workout: 2 Servings of Just Whey, 1 tsp Glutamine
Evening: ½ tsp Glutamine

Workout Routine:

Monday - Chest, Triceps and Abs

Incline Bench Press - 4 sets of 20, 12, 10, 8 reps
Decline Dumbbell Press - 3 sets of 12, 10, 8 reps
Flat Flye Press - 3 sets of 12, 10, 8 reps
Incline Dumbbell Press - 2 sets of 10, 8, reps

Rope Pressdowns - 2 sets of 12, 10 reps
Lying Skull Crushers - 3 sets of 10, 8, 8 reps
Incline Crunches - 2 sets of 15 reps
Seated Leg Pull-Ins - 2 sets of 15 reps
Seated Twists - 2 sets of 30 reps

Click Here For A Printable Version Of Monday - Chest, Triceps, and Abs!

Tuesday - Back, Biceps

Barbell Rows - 4 sets of 15, 12, 10, 8 reps
Seated Good Mornings - 3 sets of 20, 15, 12 reps
Dumbbell Rows - 2 sets of 10, 8 reps
Front Pull-Downs - 3 sets of 12, 8, 6 reps
Incline Curls - 3 sets of 16 reps
Forced Rep Preacher Curls - 2 sets of failure

Click Here For A Printable Version Of Tuesday - Back & Biceps!

Wednesday - Shoulders, Traps, Abs

Rear Delt Cable Raises - 3 sets of 8 reps
Side Lateral Raises - 3 sets of 12, 10, 8 reps
Front Lateral Raises - 3 sets of 12, 10, 8 reps
Upright Rows - 2 sets of 12, 10 reps
Shoulder Shrugs - 3 sets of 30 reps
Incline Cross-Overs - 2 sets of 16 reps
Leg Raises - 2 sets of 12 reps
Side Bends - 2 sets of 30 reps

Click Here For A Printable Version Of Wednesday - Shoulders, Traps, Abs!

Thursday - Quads, Hamstrings, Calves

Barbell Squat - 5 sets of 20, 15, 12, 8, 6 reps
Standing Calf Raise - 3 sets of 15, 10, 8 reps
  *1 Leg Curls - 3 sets of 12, 10, 8, reps
  *1 Leg Extension - 3 sets of 12, 10, 8, reps
Dumbbell Lunge - 2 sets of 12 reps

Click Here For A Printable Version Of Thursday - Quads, Hamstrings, Calves!

Friday - Biceps, Triceps, Forearms

*1 Barbell Curls - 5 sets of 15, 10, 8, 8, 6 reps
*1 Close Grip Bench Press - 3 sets of 15, 10, 8 reps
*2 Incline Dumbbell Curls - 3 sets of 16 reps
*2 Skull Crushers - 3 sets of 12, 10, 8 reps
*3 Forced Rep Preacher Curls - 3 sets of Failure
*3 Press-Downs - 3 sets of 10, 8, 6 reps

Click Here For A Printable Version Of Friday - Biceps, Triceps, Forearms!

NOTE: All exercises marked with a * suggests the use of supersets.

Cardio: Cardiovascular exercise is one of the most important keys to getting that well defined, muscular physique. Similar to resistance training, there is science involved with cardio to heighten its results. The amount of bodyfat lost is in direct relation to the number of fat burning elements you zero in on. For more information view Cardio For Bodybuilders.

My Cardio Schedule:

Week 1: 2 cardio workouts for 30 minutes each at 55% intensity.
Weeks 2: 3 cardio workouts for 30 minutes each at 60% intensity.
Weeks 3 till end: 4 cardio workouts for 35 minutes each, with 65% intensity.

Hydration Procedure: Since there is extensive use of thermogenic products and 4 cardio sessions per week, it is suggested that you consume at least 10 12oz glasses of water daily to avoid dehydration.

Train safely, effectively and most importantly, keep it natural.

LOCKE

The Ultimate Cutting UP Program!
iplocke@nf.sympatico.ca

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