growing muscle

diet plan

Cutting is when you adjust your diet and usually also add cardio to your training routine in order to maximize fat loss with the usual byproduct of minimal muscle growth. Bulking is when you adjust your diet to maximize muscle gains with the usual byproduct of gaining some fat along the way. As a note, bulking does NOT mean eating everything under the sun, moon, and stars, which leads to excessive fat storage. This not only makes you look like a fat, bloated mess, but it actually hinders muscle gains. Maintaining is when you adjust your diet to enable you to make slow muscle gains without the addition of any fat.

eat less than you expend lose weight

calories are king

the bottom line

Packing on slabs of rock-solid lean mass is, in essence, just a matter of following these four laws religiously: lift hard, lift heavy, get sufficient rest, and feed your body correctly. That's how you build a strong, healthy, ripped body.

health

i want to have alot of energy

cardio

i will run alot

ideal body

my ideal body is one that is chesel and impressive to girls.

4 - 6DO SETS OF 4 - 6 REPS FOR NEARLY ALL EXERCISES

What is meant by doing 4 - 6 reps? It means that you will use weights that are light enough to allow you to get at least 4 reps, but heavy enough to prevent you from doing more than 6 reps. This means handling weights that are 80 - 85% of your 1RM, or one-rep-max (the weight that you can only do one rep with). If you find you can't do at least 4 reps on an exercise, the weight is too heavy; conversely, if you find you can do more than 6 reps, the weight is too light.

protien

Your body needs protein for virtually every "growth" process it engages in. It uses protein to build and repair cells and to produce hormones and enzymes. Your body needs a healthy amount of protein to keep its immune system functioning optimally. Weightlifting places considerable protein demands on the body, and as you gain more and more muscle, your body needs more and more protein to maintain it. Therefore, eating enough protein every day is rock-bottom fundamental to building muscle and increasing strength.

hidden calories

everything you eat has to be on lockdown

why

im sick of being fat and self depressing

your strength

will go up week after week at first

REP TIMING

"Rep timing" refers to the speed at which you lower and raise the weights. The rep timing I recommend is known as a "2-1-2" timing. This means the first part of the rep should take about two seconds, then there should be a one-second pause, followed by the final portion of the rep, which should take about two seconds.For example, if we apply this to the Bench Press, it means we are to lower the bar to our chest in two seconds, pause for one, and raise it in two.

trainign forumla

1 - 2TRAIN 1-2 MUSCLE GROUPS PER DAYIn order to achieve maximum overload and muscle stimulation, you will be training one or two muscle groups per workout (per day). You also won't be training two major muscle groups on the same day (such as back and chest, shoulders and legs)—your workouts will be one of three types: a workout that trains only one major muscle group (such as chest or legs), a workout that trains one major group and one minor group (such as back and abs), or a workout that trains two minor groups (such as biceps and triceps).

for diet journal write each for the following days

1. Your dietary target for calories, protein, carbs, and fats. 2. The foods you plan on eating for each meal with the total calories, protein, carbs, and fats noted. 3. A note of what you actually ate for each meal. You can simply put a check mark next to the meal that you planned if you stuck to it, but if you had to deviate (which you want to avoid, but sometimes can't help), you should note what you ate instead along with the calories, protein, carbs, and fats.

DAY 2: Back and Calves

Barbell Deadlift - Warm-up sets and then 3 working setsOne-Arm Dumbbell Row - 3 working setsClose-Grip Lat Pulldown - 3 working setsSeated or Standing Calf Raise - 6 sets (enough weight to allow 10 - 12 reps per set)

day 4 legs

Barbell Squat - Warm-up sets and then 3 working setsLeg Press - 3 working setsRomanian Deadlift - 3 working sets

2 - 3 REST 2 - 3 MINUTES IN BETWEEN SETS

Don't, however, drag out rest times to 5 or 6 minutes or beyond. This drags out the whole workout and kills intensity. The test isn't whether you WANT to do the next set or not; it's whether your body's heart rate has come down since the last set and you feel like you have the energy to do another set.

eat proteien and carbs with low glycemic index

Eat carbs in the medium-high range of the glycemic index (70 - 90 is a good rule of thumb) about 30 minutes before you train and within 30 minutes of finishing your workout. (We will work out the exact amounts for you soon.) The reason you want some carbs before training is that you need the energy for your training. The reason you want some carbs before training is that you need the energy for your training. The reason you want them after is that your muscles' glycogen stores are heavily depleted, and by replacing it quickly, you actually help your body maintain an anabolic state and not lose muscle tissue.

how to plan your meals to maxuimaize gains

MEAL PROPORTIONSI like to make breakfast my largest meal of the day, and my meals get progressively smaller as the day goes on. This is because your metabolism is at its natural peak in the morning and then slows down as night approaches Generally speaking, my breakfast usually contains about 30% of my total daily calories. You should be eating protein every 3 - 5 hours. You never want to go more than 5 hours without eating protein, as studies have shown that the body's anabolic response to protein consumption lasts about that long

what he does

Mon - Fri: LiftSat: Complete restSun - Tues/Weds: Cardio You should do the following exercises each week for the first two months. As to what you should do after the first two months, I highly recommend that you download the free bonus report at the end of this book, because in it I fully lay out your first year in terms of training, dieting, and supplementing. I also discuss whether you should start with bulking or cutting, if you're wondering about that too. http://www.bodybuilding.com/exercises/.

carbs

Much of your daily carbohydrates should come before and after training, when your body needs them most. I eat about 10 - 15% of my daily carbs before training, and about 30 - 40% after, in my post-workout meal. dont eat carbs before going to bed So, as a general rule, when you're cutting, don't eat any carbs within 4 - 5 hours of bedtime. You should only consume lean proteins after dinner.

pre workout carbs

My favorite pre- and post-workout carbs are bananas and rice milk, but other good choices are baked potato, instant oatmeal, and fruits that are above 60 on the glycemic index, such as cantaloupe, pineapple, watermelon, dates, apricots, and figs.

training journal keep a training jounral every day

Now, the tricky thing about muscle strength is that it comes slowly, bit by bit. If you're just starting out, you're going to see huge jumps in strength for the first several months, but eventually your strength gains will slow down. From that point on, you will have to consciously work for every pound of improvement on your lifts.

use cardio to burn fat

Now, with that being said, most guys find cardio necessary in order to get into the "super lean" category (10% body fat and under) because you can only cut your calories so much before you start to lose strength and muscle mass.

measures

One of the most effective protections against getting stuck in a rut of no gains is keeping a training and diet journal.

setting goals

People with vague, unrealistic, or uninspiring health or fitness goals (or none at all) are always the first to quit.

shoulders

Seated Barbell Military Press - Warm-up sets and then 3 working setsSide Lateral Raise - 3 working setsBent-Over Rear Delt Raise - 3 working sets Barbell Shrugs - 3 working sets

gaining muscle

So, if you want to gain muscle as quickly as possible, follow a bulking diet and don't sweat the little bit of fat you gain. Once you cut and strip that fat off, you'll look awesome. My recommendation is to bulk to a size that's a little bigger than what you want and then cut. You should be happy with your final size if you do it this way.

post workout

Studies have universally shown that eating carbs and protein after intense weight training leads to greater development of lean mass, decreases in body fat, and overall improvements in body composition. For most guys, a post-workout meal includes about 80 grams of medium-to-high-GI carbs. This may sound like a lot, and it is, but your body needs them. (Don't worry—we will work out your exact numbers soon.)

how to grow muscle

That means heavy weights, and short, intense sets of relatively low reps.

soduim

The Institute of Medicine recommends 1,500 milligrams of sodium per day as the adequate intake level for most adults. According to the CDC, the average American aged 2 and up eats 3,436 milligrams of sodium per day.

drinking water

The human body is about 60% water in adult males and about 70% in adult females. Muscles are about 70% water. That alone tells you how important staying hydrated is to maintaining good health and proper body function. Your body's ability to digest, transport, and absorb nutrients from food is dependent upon proper fluid intake. Water helps prevent injuries in the gym by cushioning joints and other soft-tissue areas. When your body is dehydrated, literally every physiological process is negatively affected.

INTENSITY AND FOCUS—YOUR TWO SECRET WEAPONS

The secret to having this kind of workout every day is lifting with intensity and focus. Training with maximum intensity and focus will enable you to lift the heaviest weights possible and thus literally force your muscles to grow.

YOUR FIRST BIGGER LEANER STRONGER TRAINING ROUTINE

This routine calls for five days of weightlifting, as much cardio as you'd like to do based on your goals and what you now know, and two days of rest from the weights, and one day of complete rest (no exercise whatsoever). If you can only train three or four days per week, I have a program for you, too, which I'll share at the end of this chapter. If there's any way that you can make the time to lift five days per week, however, do it. You'll make the most gains that way.For example, here's what I do:

DAY 5: Arms and Abs Dumbbell Curl - Warm-up sets and then 3 working setsTriceps Pushdown - Warm-up sets and then 3 working setsBarbell Curl - 3 working setsSeated Triceps Press - 3 working setsCable Crunch - 3 setsCaptain's Chair Leg Raise - 3 setsBicyles - 3 sets

This workout is a longer one. To help cut down on the time, what I do is a bicep exercise, rest 1 - 2 minutes, a triceps exercise followed immediately by an abs exercise, rest 1 - 2 minutes, back to a bicep exercise, and so forth. This is a pretty cardio-intense workout, but you should be able to complete it in about one hour.

your taining jounral expample

Week 4 192 lbs8/14/11MondayChestBench Press - 275 x 4, x 4, x 4 (feel strong)Incline Dumbbell Press - 110 x 5, x 5, x 4 Flat Dumbbell Press - 110 x 5, x 5, x5 Pretty simple, right? I often made notes if I felt particularly strong or weak on an exercise, if I struggled heavily with a set, if some kind of ache or pain was bothering me, if I didn't sleep well the night before, etc.

cut first them bulk

What can turn guys off about this approach is the fat gained while bulking, but this is just part of the game. If you want to gain muscle as quickly as possible, you're going to gain some fat too, simply because it's going to require you to eat a surplus of calories each day (more than your body burns). The good news is that if you're bulking correctly, you won't gain too much fat, and you'll be able to lose it fairly quickly by properly cutting.

rules for bulking

When I'm bulking, I try to be within 200 calories of my daily target, and I err on the high side (better to be over your target than under). You can have carbs after dinner as you're not trying to lose weight when bulking, although I generally don't as a rule because maximizing growth hormone production is a healthy habit.Eat about 30% of your daily carbs in your post-workout meal. This is about 80 - 100 grams for most guys.

cardio

cardio helps you cut fat

sites of calories

carloie king .com

the use of diet jounral is also use a spreedsheet and the simplest way to do it is to list out, meal by meal, a full day's worth of food that you can easily eat throughout the day. List out the calories, protein, carbs, and fat of each food for each meal, totaling the numbers as you go. Tweak things as needed until you have one day's worth of food that meets your caloric and macronutritional needs

he primary use of the diet journal isn't to just record what you've eaten throughout the day, but to plan out your meals for each day (and then record what you actually end up eating, of course).

muscle grows outside of the gym

sleep and eat well sleep 8 hours get good nutrition and your diet must be good.

mirror

you face will be leaner

you have to count calories

you have to measure out what you eat

bulking diet

• Eat 1 gram of protein per pound of body weight per day.• Eat 2 grams of carbs per pound of body weight per day.• Eat 1 gram of healthy fat per 3 pounds of body weight per day. That's where you start. For a 150 lb male, it would look like this:• 150 grams of protein per day• 300 grams of carbs per day• 50 grams of fat per dayThis would be about 2,250 calories per day, which is the right place to start bulking for a 150 lb man.

fats

• Keep your intake of saturated fats low (below 10% of your total calories). Saturated fat is found in foods like meat, dairy, eggs, coconut oil, bacon fat, and lard. If a fat is solid at room temperature, it's a saturated fat. Get your fats from unsaturated fats such as olive oil, nuts, peanut oil, avocados, flax seed oil, safflower oil, sesame oil, or cottonseed oil. If a fat is liquid at room temperature, it's an unsaturated fat.

example

10/3/2011Monday Targets: 1,900 calories200 grams of protein200 grams of carbs40 grams of fat Meals: 7AM-Meal #1: (Pre-workout meal)1 cup of rice milk30g whey protein 30g protein25g carbs6g fat270 calories 9AM-Meal #2: (Post-workout smoothie)2 cups of rice milk1 banana1 scoop of protein powder 30g protein75g carbs2.5g fat442 calories '' (And so on throughout the day, breaking down each meal.) As the old proverb goes, "If you fail to plan, you plan to fail." This is very true with diet. It is basically impossible to get shredded without planning and preparing in the way I've just described, and this is why most people fail to achieve the results they desire.

pre sleep meal

A slow-digesting protein should be the last meal of the night, and should be consumed immediately before going to bed. I like egg protein powder or 0% fat Greek yogurt or low-fat cottage cheese, but casein is another common choice.

preworkout meal

About 30 minutes before training, you want to eat about 30 grams of high-GI carbs and about 30 grams of fast-digesting protein (such as whey).

judging your weight lost

After 2 - 3 weeks of sticking to your cutting diet, you should assess how it's going. Weight loss isn't the only criterion to consider when deciding if your diet is right or wrong, however. You should judge your progress based on the following criteria:Your weight (did it go down, up, or stay the same?)Your clothes (do they feel looser, tighter, or the same?)The mirror (do you look thinner, fatter, or the same?) If your weight is the same after several weeks of dieting, you may be eating too much, but you may just be building muscle to replace the weight of the fat lost (and you'll know it by your clothing and mirror, which we're going to talk about).If your weight is going down, then that's a good sign, although there are other factors to consider to ensure you're not eating too little, which brings other problems (you'll see in a minute).

diet journal

As you'll soon learn, dieting is a very precise activity, especially when you're cutting. It requires that you split an exact daily requirement of calories, protein, carbs, and fats into 4 - 6 meals each day to be eaten every 3 - 4 hours. ]] The easiest way to do this is to eat the same food every meal, every day.

getting shredded

Being shredded is a matter of having low body fat. Nothing else. Building muscle mass is a matter of overloading the muscles and letting them repair. Nothing more.

A high-intensity workout is one where you feel like you didn't leave anything in the tank.

By focus, I mean mental concentration, having your mind on your lifts and not on the TV show you watched last night, the party later that night, the argument with your girlfriend, or whatever else.

DIETING FOR MAXIMUM FAT LOSS

Cutting, of course, requires more precision than bulking as you're looking to keep your calories at a very specific level that will allow you to steadily lose fat while maintaining strength and muscle mass. If you eat a bit too much every day, you'll hinder your fat loss, and if you eat a bit too little, you'll risk losing muscle. In case you've never done it before, I want to warn you that the first week or two of transitioning from a bulk to a cut is a bit rough. You're going to be hungry, and you're going to crave carbs. It's just the way it is. Stay strong, however, and you'll find it much easier from week two on. By week four or five, you won't even mind it anymore.

squating , bench press deadlift

First Set:In your first warm-up set, you want to do 12 reps with about 50% of your "heavy set weight" and then you rest for 1minute. Don't rush this set, but don't take it too slowly either. It will feel very light and easy. ' So, if you did 3 sets of 5 with 275 on the bench last week, you would start your warm-up at 135 and do 12 reps, followed by 1 minute of rest.Second Set:In your second set, you use the same weight as the first and do 10 reps this time at a little faster pace. Then rest for 1 minute.Third Set:Your third set is 4 reps with about 70% of your heavy weight, and it should be done at a moderate pace. It should still feel light and easy. This set and the following one are to acclimate your muscles with the heavy weights that are about to come. Once again, you follow this with a 1-minute rest.' Fourth Set:The fourth set is the final warm-up set, and it's very simple: 1 rep with about 90% of your heavy weight. This is to fully acclimate your muscles to the heavy sets that you're about to start. Then rest 2 - 3 minutes before starting your next sets.This would be about 250 pounds if your heavy weight is 275. Fifth, Sixth, and Seventh Sets: These are your heavy, muscle-building sets. All the sets leading up to these are nothing more than warm-up sets and don't result in any muscle growth.

DAY 1: Chest and Abs

Flat Bench Press - Warm-up sets and then 3 working sets (4 - 6 reps per set) Incline Bench Press - 3 working sets (4 - 6 reps per set)Weighted Dip - 3 working sets (4 - 6 reps per set)Cable Crunch - 3 sets (enough weight to allow 10 - 12 reps per set)Captain's Chair Leg Raise (no weight, as many as you can do) - 3 setsBicyles (no weight, as many as you can do) - 3 sets

maintance diet

Here's how you determine your starting point: • Eat 1 gram of protein per pound of body weight per day. • Eat 1.5 grams of carbs per pound of body weight per day. • Eat 1 gram of healthy fats per 4 pounds of body weight per day. That's where you start. For a 200 lb male, it would look like this:• 200 grams of protein per day• 300 grams of carbs per day• 50 grams of fat per about 2,500 calories per day, which should work for making slow, steady muscle and strength gains without any fat added along the way. When maintaining, I like to see about 1 - 2 pounds of weight gain per month. You should create a daily meal plan and stick to it each day. If you're 50 - 100 calories over your target, don't sweat it. You can plan in a variety of course, but make sure that you know exactly what's going into your body each day.You can still cheat once or twice per week, and you don't have to worry about re-feeding as your carbs are high enough. If you suspect you're eating too much, cut 200 calories from your daily target by reducing your carbs by 50 grams per day, and see if that fixes it after a couple of weeks of assessment. If it doesn't cut further. you weight might not change due to muscle gain

verity

I like to come up with a few different breakfast, lunch, and dinner options and then rotate them throughout the week. You can then shop for and prepare them as needed. I recommend doing this once or twice per week, planning and preparing a week's worth of meals in one or two days per week (I like Sundays and Wednesdays).

ypur clothes

If your jeans feel a bit looser and your tops a big snugger in the shoulders, that's a good sign.

Moving on to the Next Exercise:

Let's say you now are going to do some Incline Dumbbell Presses. Should you do a new warm-up routine? The answer is no. Your muscles are completely warmed up and able to handle heavy weight, so why would you bother? The only exception to this is the rare case of moving on to an exercise that involves muscles that would not have been warmed up, such as going from Lat Pulldowns to Deadlifts. If you start your back routine on the Lat Pulldown machine and warm up there, you'd be fine going straight into exercises like Barbell or Dumbbell Rows, Low Rows, V-bar Pulldowns, Weighted Pull-ups, and so on, but since Deadlifts put considerable stress on your lower back and hamstrings, you should do a couple warm-up sets to prevent injury to these muscles.

8 - 10TAKE A WEEK OFF TRAINING EVERY 8 - 10 WEEKS

Lifting like this can be brutal at first. It's heavy. It's intense. Your muscles will ache. Your joints will have to adapt. But, your body is going to kick its muscle growth into overdrive.Also, studies have shown that it takes 7 - 14 for the central nervous system to fully recover from the stresses of weight lifting. As you'll be training 3 - 5 days per week,

Calculating Your Cutting Diet

Like bulking, you will first calculate a starting point and then adjust as needed. You've nailed it when you lose 1 - 2 pounds per week with little or no strength loss. If you're losing a lot of strength, you're also losing muscle (which means your calories are too low or you're allowing too much time to pass between meals). Here's how to calculate your starting point:• Eat 1.2 grams of protein per pound of body weight per day.• Eat 1 gram of carbs per pound of body weight per day.• Eat 1 gram of healthy fats per 5 pounds of body weight per day. That's where you start. For a 200 lb male, it would look like this:• 240 grams of protein per day• 200 grams of carbs per day• 40 grams of fat per dayThis would be about 2,120 calories per day, which is a good starting point for a 200 lb guy looking to lose weight.

how to meal prep

While this may sound really boring, it has its benefits. It's easy to prepare for, easy to follow, and doesn't require any "on the spot" calorie counting, tracking, or adjusting. If you don't mind doing it, it'll make your life easier. Some people find this agonizingly boring, however; they need some variety in their diets, which is fine, but the variety must be planned, not spontaneous.

eat small frequent meals

Why?Because when people ate only 2 - 3 meals per day, they found it very hard to control their calories due to hunger, which led to overeating. By eating 4 - 6 meals per day, however, people found it much easier to stick to their diet plans because they never felt famished.