People are constantly commenting on how big I have gotten and girls talk about my muscles or want to touch them! I don't really like all this kind of attention, however it proves to me that I have made some noticeable improvements in the last 3 months. Thanks again for your help! Based on the latest scientific research into the body's natural growth cycles, the Ultimate Muscle Mass Training Program shows you exactly what you need to do to pack on muscle quickly, safely, and permanently.
This comprehensive Mass Building System will show you how to add 10, 15, even 20 pounds of quality muscle in just a few short weeks. The Program includes very specific training guidelines along with tons of other muscle-blasting information. It includes week by week training plans, my sample program for natural bodybuilders like me, and lot's more. You get page after page of precise details on how to get the body you want FAST. I designed this Program only for both men and women who are serious about developing a solid, muscular physique.
It has been custom designed specifically to enable you to add muscle and reduce fat quickly and naturally without drugs and chemicals. Guaranteed Results If you fully implement this Program and fail to gain at least 10 pounds of solid muscle in the next 12 weeks. I'll refund every penny. It is put together very well and the breakdown of workouts per respective weeks is excellent. Thanks for a solid program. I was very impressed with the nutrition layout and how the 4 week cycle works and I must say I am anxiously awaiting the next Monday when I will start the program.
I just wanted to let you know how your outstanding program is working for me. Cardio helps recruit more muscle fibers and increase the chances for lean muscle mass. Look for a personal trainer near you and make your lean muscle mass growth process easy-peasy. Supplements are paramount for people who break their muscles daily.
They enhance the training performance, recover the breakage in muscle tissues, and facilitate lean muscle mass growth. Bodybuilders take a wide range of them, from multivitamins to muscle gainers, pre-workouts, BCAAs, Creatine, Protein Powders, and so on.
Remember supplements add to your diet, so focus on your nutrition first and then add what is missing. Bodybuilders schedule their cheat meals, for example, one in a few months. Doing a cheat meal every week can affect the leanness of your muscle gains. Sleeping and resting can be easy for other people, but all the bodybuilders I know, hate their rest days.
Too often, we ignore the signals our body gives us to sleep and rest more. You should leave days off from your training and continue fueling your body in a calorie suficit.
Calories, Protein, Carbs, Fat:4 The perfect pre-workout combination is to eat equal amounts of protein and carbs, because your pre-workout meal needs to be moderate-calorie, highly digestible and without an extreme amount of carbs since you don't want a rapid rise in insulin. Also something very important the cal with that ratio between carbs and protein remain the same from the first untill your last week.
You don't want to go to train with a bloated stomach of course and eat more particularly at that time. So this pre-workout meal is the only one that does not change.
Also if you are at work and you can not eat normal food, it's totally ok if you replace it with a good protein bar , that provides almost the same ratio between carbs and protein Another good option might be to make your own chicken, turkey, or tuna sandwiches.
Just remember to stay around the same numbers l gave. Post-work out immediately after : gr from your weight gainer powder, with 0. Calories, Protein, Carbs, Fat At that time your first post-workout meal must be a supplement so that it can get into your system rapidly to start the process of glycogen storage and recovery. Calories, Protein, Carbs, Fat You still want to take the full advantage of the window of opportunity since your body needs many calories after your intense weight training.
Dinner : gr rice 7 oz , with gr tuna in water, 50gr of cottage cheese, and 1 slice of whole wheat bread, and one small bowl of salad, with 1 tbs olive oil. Calories, Protein, Carbs, Fat Now you start dropping progressively the calories, fat, protein, and carbs. Before sleep : 75gr from your weight gainer powder , with 0. Calories: , Protein, Carbs, Fat:5 You reduce even more your calories, fat, protein, carbs. Your metabolic rate is at its' slowest this time. Don't be scared about the high amount of fat.
Most of it consists of the essential fatty acids. You need them if you want to have a good diet. And if you wonder why l am saying that, read my previous articles that l have written specifically about EFA's.
Olive oil is one of the best also for your heart. People that use it often in the Mediterranean, have some of the smallest percentages of having heart attacks in the world. Also the consumption of protein is high, because without a sufficient amount of protein you can not build muscle, around 1 to 1. One last but very important thing. When you will add cal every second week, it should be based from the same amount of your total consumption.
Around This is the Perfect Mass Diet Program. As l said don't be scared with that program, because you won't do it for more than two weeks. Maybe it's hard to eat 7 times a day every The heavier that you can lift, but always with very good form , the easier for your muscles to get bigger since they will have to adapt always to higher and higher levels.
Does that sound familiar? That's the best way to avoid stagnation. Don't get me wrong, l don't mean you should do something completely different, but l mean, you don't have to eat the exact same foods for lunch or for dinner that l wrote.
Taste plays also a very important role so if you like some foods more than others you can replace them. Just remember always to make the right replacement. I do recommend you ask your doctor before trying any supplements though. I prefer creatine tablets, as most powders taste fairly gross to me.
You can also benefit from protein powder. I recommend getting a flavor that you like and going with something with a lot of good reviews like this product from Body Fortress.
Most of your calories and nutrition need to come from actual food. As I stated earlier, this is the first part of a multi part series. I recommend signing up for my email list so you can get the next portion sent directly to you. I will also be including some intensity methods like drop sets, limited rest sets, and a few other methods of my own design.
So stay tuned. Now get out there and get training! Any links to Amazon. That means we receive a portion of any thing you purchase from them, at no cost to you. It helps keep the lights on here. Thanks for the support! The opinions and information expressed in this article are solely those of the author and are not affiliated with any corporation, group, public or private entity.
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Perfect timing for the New Year. Program put together nicely. Completed Day 1, felt great. Program seems to demand growth! Looking forward to those heavy deads and high rep squats. The program is amazing starting week 4 Monday, already added overall mass! When is part 3 dropping? Notify me of follow-up comments by email. Notify me of new posts by email. I did that day not to long ago and my shoulders were howling lol! Awesome Jake looking forward to starting this.
What do you suggest for warm up sets? Program looks great.
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