GLUTAMINE =
I would suggest taking 2 grams before bed as it promotes the stimulation of GH and fat loss.
.
GARLIC = 500mg (MILLIGRAMS) Once per day (Morning)
I like Solaray Brand.
Whats the garlic for?
PROTEIN = 1 gram per day per pound of body weight divided by 3 drinks; for example if you weigh 99 lbs. y
Three shakes why do you need three shakes....one post workout thats it and another if you can't fit a meal.ou would take 3 each 33 gram drinks (morning, afternoon and night) however with the protein you want to take your final drink of the day about 1.5 hours prior to bed time. You don’t want to go directly to bed with 33 grams of protein on your stomach.
Why not?
ANABOLICS = I like METHYL DEPOT made by Anabolikum MII sold at Go Nutrition Express, Louisville, Tennessee @ 865-977-8886. It’s hard to find but they still sell it. Take this product exactly as described on the bottle. It comes in a Red bottle with a Pink horse on the front. The product part number is NCR 0057-8621-57
What is the purpose of YOU taking this?
DIET
You just need to have a sensible diet remembering the basics, frozen or fresh vegetables not canned, some bread but not within 2 hours of bedtime, fish, chicken, tuna, beans, fruits, water, skimmed milk, rice, and basically “grown” foods that make up a balanced meal and not man made preserved foods. It’s important not to eat one large meal, or even two medium meals, it’s better to eat small, balanced meals every 3 hours or so.
Are you actually doing this or just posting what your friend told you to do?
EXERCISE PROGRAM
Cardio 5x week
Monday /// Biceps and Triceps (3 sets 12 reps) /// Abs
Preacher Curl (a starting weight that will max your muscle strength out by the 12th rep, then ad a little weight for the next set, and then a little more for the final set.) The important thing to remember about training is don’t cheat yourself and work your muscles to near failure. Keep this same mind set and procedure for all your exercises.
Standing Curved Bar Curl (keep your back straight and do not use your body to “fling” the weight to the up position; make your arms do the work and you can assure this by simply keeping your back straight.)
Standing Straight Bar Curl (again, just keep your back straight and don’t fling the weight; remember to keep resistance on the bar as you lower the weight.)
First of all you are doing 2 of the same movements try doing hammer curls or reverse curls instead of two barbell curls
Triceps Cable Pushdowns (this is a weight machine exercise with a cable connected to a weight stack. Stand straight, parallel to the weight stack and make your arms push the weight down and don’t use your upper body weight to push down on the stack; again remember to keep resistance on the weight when going back to the starting position.
Donkey Kicks (have someone in the gym show you this exercise but basically it’s an exercise with a flat bench and you place your left knee up on the bench and your right leg off the bench, place your left hand on the bench as if your were going to get on all fours except for only half your body is on the bench. Hold your right arm along your body in an upside down L shape with a dumbbell in your hand, and then kick your arm back to work your tricep as a donkey would kick its back leg. Remember in this exercise you are doing 3 sets with each arm. You should always rest between 10-20 seconds between sets in all exercises.
AKA Dumbell Kickbacks
Wrist Curls (use a dumbbell or a straight bar and do curls but only moving and working your wrist. You are not curling with your arms; you are only curling your wrist.
This should come at the end of your workout
Dips (find a dip machine which is a rack of a sort with two handles like wheel barrel handles. Hold yourself up on these handles with your feet off the ground and “dip” meaning lowering yourself as low as you can and then raising yourself back to the start position.
they have dip machines if you cannot support your body weight
ABS
Lying 6 inch leg raises (on your back, heals together and lift your feet 6 inches keeping your back flat on the ground. Do 20 at medium speed with no rest then put your feet up on a bench and do 25 crunches (1/4 sit up flexing your stomach muscles when you crunch, then 15 Lying 6 inch leg raises, then back to 20 crunches again putting your feet up on the bench. Do your ab work out every day, even on off days. Your stomach muscles and calf muscles are the densest in your body and the hardest to develop.
Wednesday /// Back and Legs 3 sets 12 reps /// Cardio /// Abs
Leg Sled (this is a machine that you sit in normally with your legs at an incline and you are pushing a flat plate with weight connected to it in some fashion, either by a cable or by manually placing plates (weight) on bars that extend from each side of the plate. Do all your training remembering that your 12th rep of each set should max out your muscle. You are the only one who knows when its time to add more weight to your sets.
DO SQUATS FOLLOWED BY THIS SQUAT SQUAT SQUAT
Calve Extensions (this is a machine exercise that you can either stand in or sit upon and place part of the machine on your shoulders or knees respectively with weight attached to it. Follow the same MO as your other sets. If you do not have a machine you can simply hold weight on your knees with your hands and sit on a bench. The exercise is done by basically tippy toeing with weight on your body, thus working your calve muscles. Do one set with your toes pointing straight, one set with your toes pointing out and one set with your toes pointing in. This works “around” the entire calve muscle.
Should be towards the end of your workout
Leg Extension (machine exercise with weight upon your ankles, butt seated, handle grips and you are extending your legs. Remember no more than 20 rest between sets.
Should be done after squats/leg press
Squats (I recommend you do this exercise in a machine that has a safety lock to catch the bar if your leg muscles fail. You’ll need a squat rack to do this exercise. You can learn a lot by reading the machine instructions or posters on the wall, or by watching others but it’s preferred that you read and don’t learn bad habits or an improper way to do an exercise. There is nothing worse in the gym than expending energy and hard work to do an exercise that does nothing for your body because it’s being performed improperly.
Again squats first I suggest you do it free form and have someone correctly show you how.
Where is your workout for hamstrings? I suggest doing some straight leg deadlifts/lunges/or leg curls
Hyperextensions (this is an exercise whey your are face down in a machine, up off the floor with a place for you to “hook” the back of your ankles. Interlock your fingers behind your head as if you were doing a sit up, except you are going to be hyper-extending your back. The exercise begins with you parallel to the floor, you bend your body down to an upside down L shape and then extend your body back to parallel except this time going slightly beyond parallel to hyper-extend your back. This exercise should be felt in your lower back. Tip: keep your buttocks flexed the entire time during this exercise to tighten and tone your bottom as well as define your lower back muscles.
Do this towards the end of your workout
Reverse Flies (this is a machine exercise where there are two cable handles on each side of you hooked to a weight stack. Stand in the center of the stacks of weights and grab each cable, stand toes shoulder width apart and bend over slightly like your getting ready to do an Incredible Hulk flex for the camera and pull your hands together at your waist. Basically you are flexing your chest with weight attached to your arms.
Front Pull Downs (this is a machine exercise with a cable short bar attached to a weight stack. The bar is big enough for you to put a motorcycle gripped hand on each side of the cable. I prefer to use a thick rope when I do this exercise. Keep your back straight and pull the weight down to your abs. Keep tension on the weight as you return back to the starting position.
Start with this.
Where are your deadlifts? If you are serious about lifting try doing some light deadlifts.
Cardiovascular (any 20 minute work out that keeps your heart rate at its target pulse for your age, gender and weight. Read machine instructions. You can run for this as well.
It has been proven that fat storage cells have only begun to be used at 20minutes I would suggest 30+ PWO however 20 is better than nothing
Friday /// Chest 3 sets 12 reps /// Abs
Flat Bench Press (this can be done on a machine or on a free weight bench but it is preferred and safer at your experience level to do this exercise on a machine or with a “spotter” (safety person) on a free weight bench. Basically it’s you, a bar, some weight and you are lifting the weight off the bar rack, slowly lowering it to your chest and pressing it back up to the top, fully extending your arm. You are doing the same thing with a machine but it’s just a lot safer. Remember to keep resistance up and down so don’t just let the weight “plop” down on you and then lift it off. Use a controlled smooth movement up and down. At any time that you see that the beginning weight is going to be too heavy for you to complete 12 reps, stop the exercise and lower the weight so that you can max your muscles out by the 12th rep of a set. Take a small notebook with you and keep track of the weight that you do for each exercise on each set, basically tracking your progress. You should naturally “need” to increase your weight at each 6 week mark.
Incline Bench Press (same exercise as above but your back is slightly inclined on the bench and your are lowering the weight to just above your breast and not across them as you would in a flat bench press.
Decline Bench Press (same exercise as the flat bench press and the incline bench press except now your back is declined and you are lowering the weight to just below your breast, just to the bottom of your rib cage.
You don't really need this replace with cable cross overs or some other type of fly action.
Pec-Dec (Pectorals) this is a machine exercise that you sit in and your arms are placed in a holder as if you are “clapping” with your arms bent at the elbow, fingertips pointed up, palms facing away from you. You perform the exercise by pushing the palms of your hands together thus moving the weight. Flex your chest muscles at the end of each rep.
Ab workout as aforementioned: You should try to do your ab work out every day and at least 30 of cardio 3 times a week.
Change your routine about every 6 weeks by supplementing other exercises that work the same body part as the previous exercise in your routine. Remember your body “develops” a muscle memory every 6 weeks and it takes change to continue strength and development gains.
Originally Posted by My_Happy_Ending
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NO WAY! Im just in Avondale near the 101. Wow, small world.
