This is the second article about how much protein,carbohydrate and fat should we intake.The first one is about protein.Look for 6/22/09 for the first article about How Much Protein.


1)What are carbohydrate

a)There are 3 kinds of Carbohydrate:

MONOSACCHARIDES-->glucose,fructose and galactose
DISACCHARIDES-->sucrose and maltose
POLYSACCHARIDES-->glycogen and starch



2)How Much Carbohydrate Do We Need?

The British Nutrition Foundation states that carbohydrates should supply a minimum of 47% of our total daily calories.Most of this should come from starch(bread,oats,pasta,cereals,potatoes,beans,lentils,noodles,rice and fruit) In practical terms, this means that if you are eating 2,500 kcalories a day this amounts to a recommended daily intake of at least 313 grams of carbohydrate. If your daily calorie intake is 2,000 kcalories this amounts to at least 250 grams of carbohydrate per day. 1,500 kcalories a day equates to 188 grams of carbohydrate per day. All carbohydrates contain 3.75 kcalories per gram.



3)How To Bulk Up

1)Your breakfast should be your biggest meal of the day, besides your post workout meal. I normally eat 30-40g protein at breakfast, 70-80gCARBS, and about 10g fat

2)Before bed is also very important. You will be going 8 hours without protein so you will want a slow digesting protein, drink some milks be4 u sleep is essential,this is because it is rich in casein (a slow digesting protein). The CARBS in the milk will spare the protein while you sleep. Even though milk says all theCARBS are sugar, milk sugar digests slowly, slower than oatmeal actually, so they will stay with you throughout the night.

EAT LIKE HULK,IF U WANA BE LIKE HULK!!!!!

Summing Up

So let’s sum up, looking at both practical minimum and maximum carbohydrate intakes under different circumstances. For illustrative purposes, after each of the g/lb recommendations, I’ll give an absolute number of carbohydrate, assuming an athlete with 160 pounds of lean body mass.

Arnold Schwarzenegger Quotes

"My definition of a sport is that it's a physical activity that
involves competition. Since bodybuilders certainly train and then
compete, we are certainly a sport."

"Bodybuilding is much like any other sport. To be successful,
you must dedicate yourself 100% to your training, diet and mental
approach."

"Strength does not come from winning. Your struggles develop your
strengths. When you go through hardships and decide not to
surrender,that is strength."

"The last three or four reps is what makes the muscle grow.
This area of pain divides the champion from someone else who is
not a champion.That's what most people lack, having the guts to
go on and just say they'll go through the pain no matter
what happens."

"The mind is the limit. As long as the mind can envision the fact
that you can do something, you can do it, as long as you really
believe 100 percent."

"The resistance that you fight physically in the gym and the
resistance that you fight in life can only build a strong
character."

"What we face may look insurmountable. But I learned something
from all those years of training and competing. I learned
something from all those sets and reps when I didn't think I
could lift another ounce of weight. What I learned is that
we are always stronger than we know."


From:http://www.trulyhuge.com/news/tips63li.htm

Rule#1
Focus on Protein
Consume at least 1 gram of protein per pound of bodyweight on a daily basis.Protein provides the amino acids that are used as the building blocks of muscle protein.Although the recommended daily allowance for protein is set at less than half a gram per pound of bodyweight for the typical person,research show that athletes,especially those concerned with muscle mass and strength ,need roughly double that amount.Beginners should actually try to get in about 1.5grams of protein per pound of body weight per day for the first six months of working out,since this is when your muscles will respond the most rapidly to training.Your protein choices should come mainly from lean animal proteins such as chicken,turkey,beef,fish,eggs and dairy.These are the most complete protein sources,meaning they provide your body with every essential amino acid,defined as those your body cannot manufacture on its own.

Rule#2
Carb Up
Eat about 2-3 grams of carbohydrates per pound of body weight every day.Protein is the most critical macronutrient for muscle growth,with carbohydrates a close second.Carbs are stored in your muscle as glycogen and both keep your muslce full and large and fuel them during workouts.For most meals,stick with slow-digesting carb sources such as whole grains,oatmeals,sweet potatoes,beans,fruit and vegetable.

Rule#3
Don't Avoid Fat
About 20%-30% of your total daily calories should come from fat.And unlike the sedentary general population who are advised to eliminate their saturated fat intake,5%-10% of your fat calories should be saturated because higher-fat diets appear to maintain testosterone,dont forget ,is paramount for building muslce mass and strength and for avoiding fat gain.Choose red meats such as steak and minced beef for your saturated fats,avocados,mixed nuts,olive oil,olives and peanut butter for monounsaturated fats,and fatty fish(salmon,trout),flaxseed oil and walnuts as good sources of essential,omega-3 polyunsaturated fats.

Rule#4
Calories Count
To build muslce,consume 20 calories per pound of bodyweight per day.You must stay in a positive calorie balance to gain quality mass.If you burn more calories than you consume,your body will go into conservation mode and wont support new muslce growth.

Rule#5
Eat Frequently
Eat a meal that contains quality protein and carbs every 2-3 hours to ensure a steady supply of energy and amino acids for muscle growth all day long,helping you gain mass and stay lean.The key is to keep every meal approximately the same size.If you pig out with 1,200-calorie lunch,you'll be less likely to eat 2-3 hours later and liable to gain the wrong kind of weight ,since calorie in execess of what the body can process at a given time often stored as bodyfat.Aim for at least six meals per day and shoot for eight ,which for the 280-pound guy would consist of 500-600 calorie per meal.

Rule#6
Shake It Up
Pre- and postworkout,get in at least 20 grams of protein in convenient shake form.Protein shkes are considered supplements,but we like to think of them as important meals t be consumed at critical times during the day.While your diet should consist mostly of unprocessed whole food,at times a protein shake is a much better option.An example is 30 minutes immediately before your workout .To prepare your ,muscles for the ensuing training session,as well as to get a head start on the muscle recovery proces,drink a shake with 20grams of either whey protein or a mix of whey and casein along with 40 grams or so of a slow-digesting carbohydrate.Then ,in the 60 minute window immediately postworkout ,down another 20-40 gram of liquid protein and 60-100 grams of faster-digesting carbs.


Rule#7
Eat The Right Carbs At the Right Time
Eat a slow carb 30 minutes preworkout nd mainly fast carbs postworkout.As stated in Rule No2,you should select slower-burning carbs for most meals,including before you train.Research shows that when athletes eat slower digesting carbs,they not only hae more energy and less fatigue during exersice but they burn more fat while training and experience less hunger throughout the day.Good slow-carb choices include fruit,wholemeal bread and oatmeal.
Postworkout,choose fast-digesting carbs such as white bread,a plain bagel or baked potato or a sports drink.This will spike levels of the anabolic hormone insulin,which drives the carbs you eat into muscle cells,where they'll be stored as glycogen to be used for your next workout.Insulin also helps amino acids get into the muscle cells to build muscle protein.It's critical to delivering creatine to the muscles and increase muscle protein synthesis,one of the major processes by which muslce fibre grow.Normally,you want to keep insulin levels in check for a variety of health reasons, but immediately following a hard training session is one time when an insulin spike is desirable.

Rule #8
Eat Before Bedtime
Before going to bed every night ,consume30-40 gram of a micellar casein protein shake or 225 grams of low-fat cottage cheese,as well as 2-3 tablespoons of flaxseed oil,60 grams of mixed nuts or 2-3 tablespoons of peanut butter.When you sleep,you essentially fast for 7-9 hours(or for however long u sleep).With no food available, the body goes to your muscle fibres for amino acidss to fuel your brain.For the individual looking to get bigger and leaner,this is not a good thing.The answer isn't to get les sleep b ut rather to eat the proper foods immediately before bedtime.Slow digesting proteins and healthy fats are your best bet.These foods help slow digestion n provide a steady supply of amino acids for fuel,thereby minimising the body's tendency to use muscle.Casein,the major protein in milk,is a good option-either from a protein shake or a 225 grams of low-fat cottage cheese

Rule#9
Use Creatine
Include 3-5 grams of creatine with your pre-and postworkout shakes.One of the most effective supplements to buy is creatine.Many scientist ,doctors and nutritionists agree that creatine works great for most athletes regardless of age or gender.After hundreads of studies have been conducted on the supplement,the consensus is that it's not just effective but also safe.Taking creatine in monohydrate,ethyleter or any other form can help you gain up to 20 pounds of lean muscle,boost your strenght in the gym by 10% and produce a significantly greater pump during your workout ,all with zero side effect,in just a few weeks.

Rule#10
Use Beta-Hydroxy-Beta-Methylbutyrate(HMB)
Take 1-2 grams of HMB with food in the morning ,before and after workouts and before and bed during your first three months of training .Besides creatine,which is good for body builders of all experience levels,another great supplement for beginners is HMB,a metabolism of the branched-chain amino acid leucine.HMB prevents muslce breakdown and stimulates muscle growth ,particularly in beginning trainees.After you reach the three month mark,switch to 5-10 gram of leucine at those same times.

Information Above taken from M&F magazine, issue April 2007

To begin your fitness route,u have to know how much protein,carb,and fat to include in each of your meal.I will be discussing about protein in this first post,then next post on carb then last post on fat.

Q:What exactly is protein?
A:The basic structural units of protein are amino acids.There are 20 different amino acids the body uses to make protein.All proteins in the body are functional proteins.Proteins form structural tissue,blood plasma ,enzymes,hormones,antibodi

SHOW TIME DIET PLAN:

Introduction:

Like the training portion of this program, the diet has to be equally as intense to get you ripped and ready in four short weeks. Each week schedules a carb and calorie slash, but protein will stay steady so you don't risk sacrificing muscle.

Begin the first week with a daily intake of 16 calories per pound of bodyweight. Carbs and protein should both be 1.5 grams per pound. Your total fat intake should be just under 0.5 gram per pound of bodyweight.

Each week you'll drop 2 calories per pound of bodyweight by cutting carbs by 0.5 gram per pound. So for Week 2, calories drop to 14 per pound of bodyweight and carbs equal 1 gram per pound. In Week 3, calories drop to 12 per pound of bodyweight as carbs are cut to 0.5 gram per pound. In the final week, you'll drop calories to just under 10 per pound of bodyweight by further cutting carbs to about 0.25 gram per pound. It's impossible to drop all carbs from your diet, so you'll have to also cut back on fat intake this week, to about 0.25 gram per pound of bodyweight.

Although our sample diets are based on the average 180-pound M&F reader, they work well for anyone in the 160-200-pound range. If you weigh more or less, adjust your calories and macros accordingly to the relative numbers we provided. Since you're working out six days per week, these menus provide a pre- and postworkout meal. On your one day off from the gym each week, simply drop those meals.

These diets are samples, so feel free to replace the foods listed with others that provide similar macronutrients. There are certain foods you should stick with, however, as they'll aid fat loss and muscle gain. Eggs, for example, have been shown to not only enhance fat loss in clinical studies but also boost muscle growth and strength gains.8-11 In addition, consuming whey protein around workouts is critical for enhancing muscle growth due to its fast digestion and rich supply of branched-chain amino acids. Do yourself a favor and have a whey shake pre- and postworkout; a whole-food meal won't be as effective at promoting muscle growth.Whey Protein also makes a great between-meals snack: Research shows it significantly reduces hunger due to its ability to boost levels of hunger-blunting hormones.

Before bed, have a casein shake. This is a very slow-digesting protein that'll help curtail the muscle breakdown that occurs during the night. A whole-food substitute is cottage cheese, which has a high casein content. Otherwise, stick with slow-digesting carb sources for most meals when carbs are allowed. These include fruit; whole grains such as oatmeal, whole-wheat bread and brown rice; and sweet potatoes. Research shows these carbs enhance fat-burning throughout the day. The exception to this rule is your postworkout meal, when you want a fast-digesting carb such as a sports drink or gummi bears to boost insulin levels and further enhance muscle recovery and growth.

This meal plan will get you ripped and ready in four short weeks. To boost fat loss further, we suggest using a fat-burning supplement. Check out the products in the Stack of the Month on page 258 to get even more ripped in one month's time.

Week 1

Breakfast
2 whole eggs
4 egg whites
1 cup Kashi Go Lean Cereal
1 cup low-fat milk

Late-morning snack
1 scoop whey protein
1 medium banana
1 Tbsp. peanut butter

Lunch
1 can white tuna
2 slices whole-wheat bread
1 Tbsp. fat-free mayonnaise

Midday snack
10 oz. fresh spinach
1/4 cup oatmeal
3 hard-boiled eggs
2 Tbsp. olive oil/vinegar dressing

Preworkout snack
1 scoop whey protein
1 large apple

Postworkout snack
2 scoops whey protein
12 oz. Gatorade
20 Gummi Bears (Haribo)

Dinner
9 oz. tilapia
1 cup brown rice
10 oz. green beans

Nighttime snack
1 scoop casein protein

Totals: 2,938 calories, 299 g protein, 277 g carbs, 75 g fat

Week2

Breakfast
3 whole eggs
3 egg whites
1 cup oatmeal
1 cup strawberries

Late-morning snack
1 scoop whey protein
1 oz. mixed nuts

Lunch
6 oz. turkey deli meat
2 slices whole-wheat bread
1 Tbsp. fat-free mayonnaise or mustard

Midday snack
1 can sardines in oil, drained
6 whole-wheat crackers

Preworkout snack
1 scoop whey protein
1 large orange

Postworkout snack
2 scoops whey protein
20 oz. Gatorade

Dinner
8 oz. top sirloin steak
1 cup broccoli
2 cups mixed green salad
2 Tbsp. olive oil/vinegar dressing

Nighttime snack
1 Tbsp. peanut butter
1 scoop casein protein

Totals: 2,537 calories, 268 g protein, 179 g carbs, 82 g fat

Week 3

Breakfast
3 whole eggs
3 egg whites
1 cup oatmeal

Late-morning snack
1 scoop whey protein

Lunch
10 oz. fresh spinach
1/4 cup oatmeal
1 large hard-boiled egg
6 oz. shrimp
2 Tbsp. olive oil/vinegar dressing

Midday snack
1 cup low-fat cottage cheese
2 Tbsp. salsa

Preworkout snack
1 scoop whey protein

Postworkout snack
2 scoops whey protein
12 oz. Gatorade

Dinner
9 oz. farmed Atlantic salmon
2 cups mixed green salad
1 Tbsp. olive oil/vinegar dressing

Nighttime snack
1 scoop casein protein

Totals: 2,244 calories, 271 g protein, 94 g carbs, 81 g fat

Week 4

Breakfast
3 whole eggs
3 egg whites

Late-morning snack
1 scoop whey protein
1Tbsp. peanut butter

Lunch
1 can white tuna
2 cups mixed green salad
2 Tbsp. low-fat balsamic vinaigrette

Midday snack
1 cup low-fat cottage cheese
2 Tbsp. salsa

Preworkout snack
1 scoop whey protein

Postworkout snack
2 scoops whey protein

Dinner
8 oz. chicken breast
1 cup broccoli

Nighttime snack
1 Tbsp. peanut butter
1 cup low-fat cottage cheese

Hi everyone, VinceDelMonte have sent me two meal samples,one is for Man and the other is for Women.

For Men Click Here For Women Click Here

Download Instruction
1)Click on the link above

2)Click on FREE USER

3)Wait till the countdown finish then click Download

RIP OFF ALL YOUR FAT NOW!!

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Turbulence Training Training Click Here

Fat Loss Secret Click Here

The Razor Sharp Abdominal Workout

The Top 3 Hip Flexion Exercises:

1. Lying Hip Raise

2. Incline Hip Raise

3. Hanging Hip Raise

The Top 3 Trunk Flexion Exercises:

1. Swiss Ball Crunch

2. Weighted Swiss Ball Crunches

3. Weighted Cable Crunches

The Top 3 Rotation Exercises:

1. Russian Twist

2. Weighted Russian Twist

3. Weighted Cable Crossover

The Top 3 Lateral Flexion Exercises:

1. Lateral Flexion on back extension machine

2. Lateral Flexion with medicine ball over head

Click Here for Full Workout

To Get A FREE Razor Sharp Abs Gift Click HERE

Heard of this workout method already?Whether the answer is Yes or No,do keep reading

Introduction

WHAT IS TURBULENCE WORKOUT??
The best thing about Turbulence Training for Fatloss Workouts is that they're quick, effective, and fun but here's the number one reason they get such amazing results,they boost fat burning hormones so your body responds much faster.

TT workouts use supersets boost fat burning hormones. That means you perform 2-3 exercises back to back without rest. Having no rest period forces your body to burn more calories and more fat in a shorter period of time. The constant stimulation forces your body to produce fat burning hormones that help you shed fat faster.

The Things That I Found in these two Training Program:

1)NOT much fancy equipment needed.

2)RESISTANCE band can do effectively in some workout(lateral raise ,squat,row,chest press and more)

Superset #1
1A) Barbell Squat – 12 reps (3-0-1) – with last set drop-set at 50-75%
No rest.
1B) Stability Ball Rollout or Ab Wheel – 10 reps (3-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #2
2A) DB RDL – 12 reps (3-0-1)
No rest.
2B) Stability Ball Jackknife – 12 reps (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #3

Bodyweight Intervals
Burpees – 10 reps
Rest 30 seconds
Repeat 3 more times for a total of 4 rounds.

Basic Rules:
1)Complete all those exercises in order and reps written in the shortest time.
2)Total reps =300
From:http://www.gymjones.com/knowledge.php?id=35
3)THIS IS SPARTAN!!!!!!


25x Pull-up

50x Deadlift @ 135

50x Push-up

50x Box Jump @ 24” box

50x Floor Wiper @ 135# (one-count)

50x KB Clean and Press @ 36# (KB must touch floor between reps)

25x Pull-up

300 reps total

Exercise Description:
Pull Up



Tips: Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet. Slowly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Try to keep your body straight without arching or swinging. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position. A spotter can lift your legs slightly if you need help on the last few reps. You can also add weight by using a special Dip Belt.

Deadlift

Tips: Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floor but do not let plates touch. This can be a dangerous exercise if not done correctly or done with weights that are too heavy. Can also be done standing on a bench or box (so that plates don't touch the floor) or with dumbbells.






Box Jump

















Personal Tip:
Do not try to rush through this exersice.Do it as steady as possible.Keep your body stable when your leg hit the bench.Then repeat

















Floor Wiper
Cant get a good picture demo.Check here

KB Clean and Press















Go here for a video instruction


Ref:
http://www.bodybuilding.com/fun/likness29.htm
http://www.acefitness.org/exerciselibrary/exercisedetail.aspx?exerciseid=115
http://content.scholastic.com/browse/article.jsp?id=3747642
http://www.gymjones.com/knowledge.php?id=35
http://www.moviecritic.com.au/the-300-spartan-fitness-routine-from-gym-jones/
http://www.shapefit.com/spartan-300-workouts.html
http://www.associatedcontent.com/article/187722/300_the_spartan_workout_pg2.html?cat=51
http://ezinearticles.com/?In-Depth-Look-at-the-Spartan-300-Workout&id=1546039
For Some Good KB Workout Description Go Here

WARNING!!!!!
This workout is not recommended for beginner even advance body builder.

The purpose of me posting this workout is to show you what kind of exercises use by those professional body builder like Ronnie, and learn from them.You can decrease the poundage ,sets and reps to suit you own routine and body fitness level.Again,listen to your body.

Monday: Back/Biceps/Shoulders

Poundage/ Sets /Reps

Deadlifts 805 /4/ 6-12

Barbell rows 585/ 3 / 10-12

T-bar rows 585/ 3 /10-12

one-arm dumbbell rows 200/ 3 /10-12

Barbell curls 200/ 4 /12

Seated alternate dumbbell curls 90/ 3/ 12

Cambered-bar preacher curls 150/ 3 /12

Standing cable curls 200/ 4 /12

Military presses 315/ 4 /10-12

Seated dumbbell presses 170/ 4 /12

superset with front dumbbell raises 60/ 4 / 12



Tuesday: Legs


Squats 800/ 5-6 /2-12

Leg presses 2,500 /4 /12

Parking-lot lunges 315/ 2 /100 yards

Stiff-leg deadlifts 315/ 3 / 12

Seated leg curls 200/ 3 /12



Wednesday: Chest/Triceps


Bench presses 500/ 5 /12

Incline barbell presses 405/ 3 /12

Flat dumbbell presses 200/ 3 /12

Flat flyes 130/ 4 /12

Seated cambered-bar extensions 215/ 3 /12

Seated dumbbell extensions 170/ 4 /12

Close-grip bench presses 350/4 /12




Thursday: Back/Biceps/Shoulders

Barbell rows 585/ 5 /10-12

Pulley rows 400/ 4 /10-12

Machine pulldowns 350/ 3 /10-12

Front pulldowns 350/ 3 /10-12

Incline alternate dumbbell curls 90/ 4 /12

Machine curls 200/ 3 /12

superset with Barbell curls 200/ 3 /12

Standing cable curls 200 / 4 /12

Seated dumbbell presses 170/ 4 /12

Front dumbbell raises 60/ 3 /8-25

Machine presses 250/ 3 /8-25


Friday: Legs

Leg extensions 300/ 4 /30

Front squats 585/ 4 /12-15

Hack squats 900/ 3 /12

Standing leg curls 125/ 3 /12-15

Lying leg curls 200/ 4 / 12-15



Saturday: Chest/Triceps

Incline dumbbell presses: 200/ 4/ 12

Decline barbell presses 500/ 3/ 12

Incline dumbbell flyes 130/ 3 / 12

Decline dumbbell presses 170 /3 /12

Lying cambered-bar extensions 215/ 4 / 12

triset with Machine dips 360/ 4 /12

triset with
seated cambered-bar extensions 215/ 4 / 12


Calves (twice a week)

Donkey raises: 450/ 4 /12

Seated raises 270/ 4 /12


Abs (four times a week)

Crunches: 3 sets to failure


Sunday: rest

This is by far i found the best article about the Wolverine workout on web site.This article provide information about the workout,diet and also the timing of each meals.Enjoy:)

The Wolverine workout

Monday: Chest and triceps

How to do these workouts:

• Warm up first with ten minutes of cardio and light bodyweight movements
• Do the pairs of exercises as supersets, performing one set of the first exercise, then moving immediately onto a set of the second exercise. Rest for the stated time before repeating
• Choose a weight that you can manage with perfect form, but which leads to muscular failure by the end of the final set
• Take one second the lift the weight, pause for another second, then take two to three seconds to lower again

Superset 1

Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets

Dumb-bell bench press

• Don't arch your back as you press

Dumb-bell flye

• Keep a slight bend in your elbows as you lower the weights to the side
• Squeeze your pecs to draw your arms together

Superset 2

Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets

Bench dip

• Keep your body upright and elbows pointing backwards
• If you find these easy, place a weight plate on your lap

Cable press down

• Keep your elbows tucked into your sides
• Squeeze your triceps at the bottom of the move

Cable crossover

• Sets: 2
• Reps: 10-12 (to exhaustion)
• Rest: 1 minute
• Lean forward slightly, keeping a straight back
• Touch your hands together in front of your chest

Cardio

• Treadmill hill climbs: 20 minutes
• Start running on a treadmill set to 12km/h with 1% elevation. Every 30 seconds increase the elevation by 1% until you need to press the stop button.)
• Take a one minute rest and repeat

Tuesday: Legs

Superset 1

Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets

Barbell squat

• Back straight and core braced throughout
• Knees in line with feet

Dumb-bell Bulgarian split squat

• Keep your body upright
• Knee in line with foot

Superset 2

Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets

Romanian deadlift

• Lean forward fro the hips
• Let the bar travel down your shins

One leg gym ball curl

• Keep you hips lifted
• Draw the ball into your backside

Travelling dumb-bell lunge

• Sets: 2 Reps to exhaustion
• Rest: 1 minute between sets
• Keep your knee behind your toes
• Push up with your back leg and step through into the next lunge, walking forward with each rep

Cardio

• Rowing machine: 4,000m
• Aim to maintain a steady pace. Push with your legs before drawing the handle into your abdomen
• Keep your back straight throughout

Thursday: Back and biceps

Superset 1

Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets

Cable row

• Don't rock your body as you row
• Draw your shoulder blades back

Bent over dumb-bell reverse flye

• Bend at the hips with straight back
• Keep a slight bend in your elbows

Superset 2

Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets

Weighted chin up

• Underhand or hammer grip
• Hang weight plate from a belt or hold a dumb-bell between your feet

EZ-bar curl

• Wrists turned inwards slightly
• Keep your elbows by your sides

Inverted row

• Sets: 2 Reps to exhaustion
• Rest: 1 minute between sets
• Body straight from head to heels
• Squeeze your shoulder blades together

Cardio

• Exercise bike intervals: 20 minutes
• Start by cycling at a steady pace for five minutes. Pedal as hard as you can for 30 seconds, then pedal more slowly to recover for two minutes.
• Repeat the 30-secs-hard/two-mins-slow pattern for the remaining 15 minutes

Friday: Shoulders and abs

Superset 1

Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets

Seated dumb-bell shoulder press

• Elbows out to the sides

Dumb-bell lateral raise

• Stop at shoulder height

Superset 2

Sets: 4 each exercise
Reps: 10-12 (final set to exhaustion)
Rest: 2 minutes between supersets

Weighted crunch

• Hold a dumb-bell across your chest
• Curl your chest towards your knees

Gym ball jack-knife

• Hold your body in a straight line

Bicycles

• Sets: 2 Reps to exhaustion
• Rest: 1 minute between sets
• Twist your torso side-to-side while pumping your legs

Cardio

• Treadmill sprints: 10 x 30 seconds
• Set the treadmill to 2% elevation and a fast pace. Stand with feet either side of the running surface then jump onto it and sprint for 30 seconds. Jump your feet apart again and rest for 30 seconds
• Repeat this pattern ten times. Be careful not to lose balance as you step on and off the treadmill

5am (One hour before training)
Soak 75g rolled oats in apple juice. Mix in 2tsp pumpkin seeds, 2tsp sunflower seeds and a handful of berries. Oats are a slow-digesting carb, to give you long lasting energy, while the seeds are full of iron, which will improve the blood flow to working muscles.

6am and 7am (Before and after weights)
Branched chain amino acids (BCAA) are the building blocks of protein. These go straight to the muscle and start a process called super-compensation, which repairs the muscles and allows them to grow bigger and stronger.

7.30am (After cardio)
Creatine protein bar. While the creatine will help repair used muscle tissue, the simple carbs from the bar will help deliver nutrients to the your blood stream and muscles, for faster and stronger recovery.

7:45
Protein shake. Blend 1 scoop of whey powder, half a banana, 300ml semi skimmed milk, pinch of cinnamon and 15g ground cashew nuts. Whey protein powder is a quick and easy way to gain fuel for muscle replenishment and growth. Protein will also increase muscle mass, burn body fat and help manufacture testosterone.

10am
Turkey stir-fry with spinach, broccoli, mushrooms and cauliflower. Serve with 40g (uncooked measurement) of brown rice. Turkey is not only one of the leanest sources of protein around, it is also rich in the muscle-building amino acids, anserine and carnosine. The vitamin K in the spinach will help strengthen your bones, while cruciferous vegetables such as broccoli are rich in nutrients that reduce your oestrogen; a hormone that lowers testosterone.

1pm
200g rosemary chicken with sugar snap peas and asparagus. Serve with 40g (uncooked measurement) of brown rice. Chicken is rich in amino acids to encourage muscle growth and repair as well as zinc, which raises your levels of muscle-building testoserone. Brown rice will also provide you with B vitamins, which helps convert carbohydrates into energy.

4pm
Handful of walnut trail mix. Preheat oven to 180 degrees celcius and arrange 150g of walnuts on a baking tray. Bake in the centre of oven until fragrant and toasted, for around ten minutes. When cool add to a large container and mix with 75g unsalted pumpkin seeds, 75g chopped apricots, 50g pumpkin seeds and 50g goji berries. Walnuts are rich in essential fatty acids, which increase energy levels and regulate blood sugar levels.

6pm
Tuna steak and unlimited amounts of vegetables including broccoli and cauliflower. Tuna is a lean source of protein full of natural creatine and omega 3 fatty acids, which help your body preserve protein and reduce muscle inflammation.

10pm Before bed slow-release protein smoothie Blend 1 serving of low-carb protein drink with 2 tsp of natural yogurt, a drizzle of honey and 15g almonds. A protein fix before bed gives your muscles the building blocks to grow and repair while you sleep, while the yogurt and almonds contain sleep-inducing tryptophan and magnesium, which will help your muscles relax and wind down.

Reference:

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