Want Size? Want strength? Here`s a good training and nutrition program that will give results. It all depends on you.
Let say your height is 5' 10'' to 6', and you weigh 230-235 lbs.
This is an example.
This is an example.
Average Daily Nutritional Totals:
Protein: 3oog - 325g = 1200 - 1300 calories
Carbohydrates: 330g - 350g = 1320 - 1400 calories
Fats: 100g - 120g = 900 - 1080 calories
Water: 150 - 200 oz.
Total Daily Calories: 3420 - 3780 Calories/Day
Growth Foods
Protein: Tuna, Chicken, Egg Whites, Sirloin, Ground Beef
Carbs: Brown Rice, Sweet Potatoes, Oatmeal, Broccoli, Asparagus
Fats: Flax Seed Oil, Natural Peanut Butter, Mixed Nuts, Olive Oil
Training Splits
5 on 2 Off
Monday: Chest/Calves/Abs
Tuesday: Quads/Hamstrings/Lower Back
Wednesday: Back/Traps/Biceps
Thursday: Triceps/Calves/Lower Back
Friday: Delts/Abs
Note:
- 30 minutes prior to training, a nitric oxide supplement would be good.
- All training sessions begin and end with 10 minutes of stairmaster or treadmill for warm up and cool down.
- Warm up Sets - range from 12 - 15 reps per set, with a maximum of three sets.
- Working Sets - Each muscle group is trained with maximum intensity and weight for 6 - 10 reps per set, with a total of 12 - 16 sets (excludes warm up sets).
- All sets (excluding warm up sets) are pyramid sets; starting with moderate weight quickly increasing to maximum weight.
- Resting time between sets is a minimum of 1 minute and maximum 2 minutes.
- Immediately following training, a protein shake or creatine mix should be taken. You can mix both, or obtain a formula that has both components.
Till next time,
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