Originally Posted by
dedic8ed1
First things first,the best advise I can give you is don't take ANY advise from people on dieting after I write you this routine.You have to stick to this without change or you just not gonna figure out what is working for you.Your eating a lot I see,but there's just about every important carbohydrate for bodybuilding missing from your nutrition.Also Whole wheat bread is a processed carbohydrate and in my opinion any carbohydrate that has even the smallest of processing is junk.There's many things to look at when writing an individual a diet for instance,your an ectomorph fast metabolism long limbed hard to put on fat I.E. Your gonna have to eat eat and eat to put on muscle and maintain it.Cardio forget it,your gifted with the pre programmed metabolism to stay lean that's a double edge sword cause it's also gonna be hard to put on muscle,but as long as you can afford to eat to grow no sweat.As far as juice I'd say learn to get your body to grow with training manipulation and figuring out the best whole food nutrition plan that works for each goal you want to achieve,your years away from even considering that you've maxed out your natural potential of building muscle,which is the educational approach to using AAS.I'm gonna have you eating both slow digesting and fast digesting carbs.Your metabolism is so fast the insulin surge from white carbs won't likely effect your condition and will only help you put on muscle with the larger insulin spike without getting fat lol!!Yeah rite you ain't ever gonna be fat.
Meal #1
12 egg whites/Molly Mcbutter/cheese flavor
1 cup grits/ 2tbls Low sugar preserves
2 tbs natty peanut butter
8oz red cap milk
Meal #2
6oz boneless chicken breast/lemon juice
1 cup brown rice
1oz almonds/roasted salted
Meal #3
8oz ground beef/burger/foreman grill
8oz peeled sweet potato/splenda/cinnimon
Train
Meal#4 Post work out
6oz boneless chicken breast
1 cup white rice
8oz Natural grape juice
Meal #5
8oz ground beef
1/2 cup of brown rice
You wanna grow this is how you eat for it.The other side of growing is training.Stick to compound movements and hitting legs hard as you possibly can to release the most natty testosterone your body will allow.I'd stick with machines if you wanna move weight around in a safe fashion if you have no training partner.Feel the weight check the ego at the door don't be like everyone else.I'm the leanest and best condition mofo in my church"GYM"and I never go to failure never make a seen catering my ego with grunting,screaming and what not.If you weren't looking at me you just wouldn't know I was there.
Monday/Chest rep scheme 3 sets 12,10,8
Incline press-hammer strength machine 3 sets 12,10,8
Bench press-hammer strength machine 3 sets 12,10,8
Wide chest press-hammer strength machine 3 sets12,10,8
Cable cross overs 3 sets12,10,8
Tuesday/Legs
Warm the knees up light weight leg extensions 2 sets
Leg press/wide foot stance
Stiff legged dead lifts/keep the knees locked but no hyper extended
Squats/smith machine perfect the form wide foot stance
Lying ham string curls
Seated calf raises/feet apart
Standing calf raises/feet together
Wednesday/off
Thursday/Shoulders
Smith machine front military press
Side lateral dumbbell raises
Front dumbbell raises
Standing barbell rows/shoulder grip elbows up feel the work in the side delts.
Reverse pec deck for rear delts
Friday/Back
Chin ups/get the lats hot slow and controlled
Pull downs to the front
Dead lifts/keep the knees bent
One arm dumbbell rows
Saturday/Arms
21's
Barbell curls
Standing alternate dumbbell curls
One arm over head dumbbell extensions
Skull crushers
Cable push downs
The times are different on days you train so make sure you eat the pre and post work out meals for the intended purpose.The sweet potato ground beef meal provides good natural sugars for energy and the best muscle building protein there is BEEF.The white rice and grape juice are intended to give you the insulin spike you need for glycogen replenishment after training, the power of insulin is not to be ignored in the nutrition spectrum.I also have you eating grits in the first meal "white carb"so you start your day in a anabolic state of insulin.
Don't think you'll do fine,just eat the meals as I layed out for 4 weeks without missing a single meal or day of training and then you'll truly see how powerful whole food nutrition is and then you'll have an idea on what carbs to add and at what levels to adjust for what ever goal is in front of you.As far as 20 lbs of muscle before the close of the year forget it dude this is real life not the comic books.People who use gear seldom put on 20lbs of actual muscle there first time on the gear or any time for that matter.Your gonna make some serious progress with this no doubt but be patient your progress will only be represented by your level of DEDICATION!!!!!!!!
Any questions?
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