"" RAMBO BODY FITNESS: Mass Stack: Training And Nutrition Program

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Tuesday, October 08, 2013

Mass Stack: Training And Nutrition Program

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.


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.
* You can find great protein supplements at astonishing low prices here in this exercise blog. Just look for the links found here. Remember to always consult a physician before beginning any exercise and nutritional program.

Till next time,

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