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.

Muscle Building Regimen

Nutrition

  • Calories: 2000
  • Protein: 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
1
Stairmaster
1 set, 35 mins (10 minute aerobic warm-up, 10 minute fat burning workout, 5 minute interval workout, 10 minute cool-down)
2
Ab Circuit
2 rounds
Hanging Pike
2 sets, 1 mins
Exercise Ball Crunch
2 sets, 1 mins
Oblique Crunches
2 sets, 1 mins
Cable Crunch
2 sets, 1 mins
Seated Barbell Twist
2 sets, 1 mins
Day 1: PM Legs/Abs
1
Leg Press
3 sets, 6-8 reps (1 drop set of 6-8 reps)
2
Leg Extensions
3 sets, 12-15 reps
3
Seated Leg Curl
3 sets, 12-15 reps
4
Standing Calf Raises
3 sets, 12-15 reps
5
Dumbbell Lunges
1 set, to failure (up and down basketball court)
6
Ab Circuit
3 rounds
Hanging Leg Raise
3 sets, 1 mins
Exercise Ball Pull-In
3 sets, 1 mins
Ab Crunch Machine
3 sets, 1 mins
Plate Twist
3 sets, 1 mins
Jackknife Sit-Up
3 sets, 1 mins
Day 2: AM Cardio/Abs
1
Stairmaster
1 set, 35 mins (10 minute aerobic warm-up, 10 minute fat burning workout, 5 minute interval workout, 10 minute cool-down)
2
Ab Circuit
5 rounds
Decline Crunch
5 sets, 1 mins
Gorilla Chin/Crunch
5 sets, 1 mins
Flat Bench Lying Leg Raise
5 sets, 1 mins
Day 2: PM Arms/Abs
1
Barbell Curl
4 sets, 6-8 reps
2
Lying Triceps Press
4 sets, 6-8 reps
3
Incline Dumbbell Curl
3 sets, 8-10 reps
4
Reverse Grip Triceps Pushdown
3 sets, 12-15 reps
5
Machine Preacher Curls
3 sets, 12-15 reps
6
Tricep Dumbbell Kickback
3 sets, 12-15 reps
7
Ab Circuit
2 rounds
Decline Crunch
2 sets, 1 mins
Flat Bench Lying Leg Raise
2 sets, 1 mins
Hanging Pike
2 sets, 1 mins
Air Bike
2 sets, 1 mins
Cable Crunch
2 sets, 1 mins
Day 3: AM Cardio/Abs
1
Stairmaster
1 set, 35 mins (10 minute aerobic warm-up, 10 minute fat burning workout, 5 minute interval workout, 10 minute cool-down)
2
Ab Circuit
3 rounds
Hanging Leg Raise
3 sets, 1 mins
Exercise Ball Crunch
3 sets, 1 mins
Oblique Crunches
3 sets, 1 mins
Cable Crunch
3 sets, 1 mins
Seated Barbell Twist
3 sets, 1 mins
Day 3: PM Chest/Abs
1
Decline Barbell Bench Press
3 sets, 10, 8, 6 reps
2
Neck Press
3 sets, 10, 8, 6 reps
3
Reverse Triceps Bench Press
2 sets, 15 reps
4
Machine Bench Press
2 sets, 8 reps
5
Cable Crossover
2 sets, 12-15 reps
6
Butterfly
2 sets, 12-15 reps
7
Bench Dips
1 set, to failure
8
Ab Circuit
3 rounds
Hanging Leg Raise
3 sets, 1 mins
Exercise Ball Pull-In
3 sets, 1 mins
Ab Crunch Machine
3 sets, 1 mins
Plate Twist
3 sets, 1 mins
Jackknife Sit-Up
3 sets, 1 mins
Day 4: AM Cardio/Abs
1
Stairmaster
1 set, 35 mins (10 minute aerobic warm-up, 10 minute fat burning workout, 5 minute interval workout, 10 minute cool-down)
2
Ab Circuit
2 rounds
Hanging Leg Raise
2 sets, 1 mins
Exercise Ball Crunch
2 sets, 1 mins
Oblique Crunches
2 sets, 1 mins
Cable Crunch
2 sets, 1 mins
Seated Barbell Twist
2 sets, 1 mins
Day 5: AM Cardio/Abs
1
Stairmaster
1 set, 35 mins (10 minute aerobic warm-up, 10 minute fat burning workout, 5 minute interval workout, 10 minute cool-down)
2
Ab Circuit
3 rounds
Decline Crunch
3 sets, 1 mins
Flat Bench Lying Leg Raise
3 sets, 1 mins
Hanging Pike
3 sets, 1 mins
Air Bike
3 sets, 1 mins
Cable Crunch
3 sets, 1 mins
Day 5: PM Back/Abs
1
Pullups
2 sets, 20 reps (warm-up)
2
Wide-Grip Lat Pulldown
3 sets, 6-8 reps
3
Close-Grip Front Lat Pulldown
3 sets, 8-10 reps
4
Wide-Grip Pulldown Behind The Neck
3 sets, 8-10 reps
5
Seated Cable Rows
3 sets, 6-8 reps
6
Bent Over Barbell Row
3 sets, 6-8 reps
7
Straight-Arm Pulldown
2 sets, 12-15 reps
8
Ab Circuit
3 rounds
Decline Crunch
3 sets, 1 mins
Gorilla Chin/Crunch
3 sets, 1 mins
Flat Bench Lying Leg Raise
3 sets, 1 mins
Air Bike
3 sets, 1 mins
Russian Twist
3 sets, 1 mins
Day 6: PM Legs/Abs
1
Leg Press
3 sets, 6-8 reps (1 drop set of 6-8 reps)
2
Leg Extensions
3 sets, 12-15 reps
3
Seated Leg Curl
3 sets, 12-15 reps
4
Standing Calf Raises
3 sets, 12-15 reps
5
Dumbbell Lunges
1 set, to failure (up and down basketball court)
6
Ab Circuit
3 rounds
Hanging Leg Raise
3 sets, 1 mins
Exercise Ball Pull-In
3 sets, 1 mins
Ab Crunch Machine
3 sets, 1 mins
Plate Twist
3 sets, 1 mins
Jackknife Sit-Up
3 sets, 1 mins
Day 7: PM Arms/Abs
1
Barbell Curl
4 sets, 6-8 reps
2
Lying Triceps Press
4 sets, 6-8 reps
3
Incline Dumbbell Curl
3 sets, 8-10 reps
4
Reverse Grip Triceps Pushdown
3 sets, 12-15 reps
5
Machine Preacher Curls
3 sets, 12-15 reps
6
Tricep Dumbbell Kickback
3 sets, 12-15 reps
7
Ab Circuit
2 rounds
Decline Crunch
2 sets, 1 mins
Flat Bench Lying Leg Raise
2 sets, 1 mins
Hanging Pike
2 sets, 1 mins
Air Bike
2 sets, 1 mins
Cable Crunch
2 sets, 1 mins

Supplements

There are a few things 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 BCAAs 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 BCAAs. BCAAs are the one supplement that I take consistently throughout the day.

Kizzoto Ejam Fitness 360

About the Author

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Kizzito Ejam

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