The bodybuilders' most common pastime, trying to increase the efficiency of his/her program to maximize muscular gains. I design all my programs on my own and they are customized to my liking so some aspects of this program may not suit you.
It is based on six meals per day, and training 4 times per week. I've put a lot of research into designing this total program, and will keep a week by week journal of my training and progress.
Meal Plan
| Meal One | Calories | Carbs | Protein | Fat |
| 2 egg whites | 24 | 0 | 7 | 0 |
| 1 whole egg | 72 | 0 | 6 | 10 |
| Instant oatmeal | 176 | 36 | 4 | 2 |
| 10 oz nonfat yogurt | 146 | 25 | 10 | 0 |
| 1 banana | 90 | 23 | 1 | 0 |
| 8 oz Milk | 166 | 12 | 9 | 2 |
| 8 oz orange juice | 54 | 14 | 1 | 0 |
| TOTAL | 728 | 110 | 38 | 14 |
| Meal Two | Calories | Carbs | Protein | Fat |
| 1 1/4 cups Vector | 275 | 52 | 13 | 3 |
| 120 g tuna | 100 | 0 | 25 | 1 |
| 8 oz milk | 166 | 12 | 9 | 2 |
| 8 oz orange juice | 54 | 14 | 1 | 0 |
| TOTAL | 595 | 78 | 48 | 6 |
| Meal Three | Calories | Carbs | Protein | Fat |
| 85 g spaghetti noodles | 301 | 63 | 10 | 1 |
| 1 tuna sandwich | 153 | 2 | 26 | 6 |
| 1 bran muffin | 146 | 27 | 4 | 3 |
| 16 oz orange juice | 218 | 48 | 1 | 1 |
| TOTAL | 818 | 140 | 41 | 11 |
| Meal Four (pre-workout) | Calories | Carbs | Protein | Fat |
| 1 bran muffin | 146 | 27 | 4 | 3 |
| 1 banana | 90 | 23 | 1 | 0 |
| 8 oz orange juice | 54 | 14 | 1 | 0 |
| TOTAL | 290 | 64 | 6 | 3 |
| Meal Five (post-workout) | Calories | Carbs | Protein | Fat |
| What ever is cooked | -- | -- | -- | -- |
| 2 protein shakes | 214 | 5 | 46 | 1 |
| 8 oz milk | 166 | 12 | 9 | 2 |
| 8 oz orange juice | 54 | 14 | 1 | 0 |
| 1 apple | 50 | 13 | 1 | 1 |
| 16 oz milk | 332 | 24 | 18 | 4 |
| 16 oz orange juice | 108 | 28 | 2 | 0 |
| TOTAL | 704 + | 70 + | 67 + | 6 + |
| Meal Six | Calories | Carbs | Protein | Fat |
| 1 protein shake | 107 | 2 | 23 | 1 |
| 1 apple | 50 | 13 | 1 | 1 |
| 8 oz milk | 166 | 12 | 9 | 2 |
| 8 oz orange juice | 54 | 14 | 1 | 0 |
| TOTAL | 377 | 41 | 34 | 4 |
| DAILY TOTALS | 3512 + | 393 + | 234 + | 44 + |
Supplementation Program:
| Workout Days | |
| Morning: | 2 Vanadyl Ph 1 tsp Glutamine |
| Pre-Workout: | 2 Xenadrine NRG 1 Serving of Creavol ATP |
| Post Workout: | 2 Servings of Protein 1 tsp Glutamine 1 serving of N-Large 2 |
| Evening: | 2 Vanadyl Ph ? tsp Glutamine |
| Non-Workout Days | |
| Morning: | 1 Vanadyl Ph |
| Evening: | 1 Vanadyl Ph |
Workout Routine
Monday- Quads, Hamstrings, Calves
(Warmup with squats or leg presses)
Barbell Squat - Pyramid sets
Leg Presses - 5 Pyramid sets
Seated Calf Raise - 3 sets of 15 reps
Leg Curls - 4 sets of 8 reps
Leg Extension - 4 sets of 8 reps
Standing Calf Raise - 3 sets of 12 reps
Every Second Week:
Front Kick - 2 sets of 15 reps each
Abduction (outside leg) - 2 sets of 15 reps each
Click Here For A Printable Version Of Monday - Quads, Hamstrings, Calves!
Tuesday - Back, Shoulders, Traps, Abs
*Warmup with dumbbell presses*
Dumbbell Presses - 3 sets of 8 reps
Military Press - 3 sets of 6-8 reps
Dead-lift - 3 sets of 10 reps
Wide Grip Pull Ups - 3 sets of 8 reps
Seated Cable Rows - 4 sets of 8 reps
Lying Lateral Raises - 2 sets of 10 reps
Front Pull-downs - 3 sets of 8 reps
Side Lateral Raises - 3 sets of 8 reps
Rear Delt Laterals - 4 sets of 8 reps each
Shoulder Shrugs - 3 sets of 30 reps
Abs:
Incline Sit-Ups - 2 sets of 15 reps
Incline Cross-overs - 2 sets of 15 reps
Seated Leg Pull-Ins - 3 sets of 12 reps
Click Here For A Printable Version Of Tuesday - Back, Shoulders, Traps, Abs!
Thursday - Chest and Abs
*Warmup with flat bench press*
Flat Flye Press - 3 sets of 10 reps
Incline Bench Press - 4 sets of 10 reps
Decline Dumbbell Press - 3 sets of 10 reps
Incline Dumbbell Press - 3 sets of 10 reps
Abs:
Incline Sit-Ups - 2 sets of 15 reps
Incline Cross-overs - 2 sets of 15 reps
Seated Leg Pull-Ins - 3 sets of 12 reps
Click Here For A Printable Version Of Thursday - Chest and Abs!
Friday - Biceps, Triceps, Forearms
*Warmup with dumbbell curls*
Barbell Curls - 4 sets of 6-8 reps
Cable Triceps Extensions - 4 sets of 8 reps
Incline Dumbbell Curls - 3 sets of 12 reps
Rope Press downs - 3 sets of 10 reps
Dumbbell Kickbacks - 3 sets of 8 reps
Wrist Twists - 3 sets of Failure>
Every Second Week:
Preacher Cable curls - 3 sets of 8 reps
Click Here For A Printable Version Of Friday - Biceps, Triceps, Forearms!
Hydration Procedure
This hydration procedure demonstrates the correct timing to consume water before, during and after a workout. This is a bare minimum of water consumption.
| Time | Amount |
| 2-3 hours before workout | Approx. 24 oz |
| 15-30 minutes before workout | Approx. 16 oz |
| Every 15-20 minutes during workout | Approx. 8 oz |
| After workout | Approx. 16 oz |
Train safely, effectively and most importantly, keep it natural.