Monthly Archives: March 2010
Part 4: Intermediate’s Bodybuilding Program!
Beginner Sample Diet When When Calories Protein Carbs Fat 8:00 AM Oatmeal porridge w. no-fat milk 385 25 50 5 5 scrambled egg whites 60 15 0 0 Banana 105 1 28 1 8 oz. orange juice 110 2 24 0 Noon Chicken, rice & wok vegetables (restaurant) 540 35 40 20 3:30 PM Granola bar 140 5 20 3 Apple 60 1 20 0 12 oz. No-fat milk 120 12 18 0 7:00 PM Low-fat tuna salad, about 1 cup 385 33 19 20 8 oz.»Part 3: Intermediate’s Bodybuilding Program
Diet With clutter aliment out of your diet and a diet log addition over the accomplished few months, you should already feel added in ascendancy of your bistro habits and alpha experiencing the absolute furnishings of bigger eating. Now it’s time to attenuated the focus to your specific goals. Generally, humans can be disconnected into three groups: Those who accept a harder time putting on weight (ectomorphs), those who put on weight too calmly (endomorphs), and again there’s that advantageous scattering who’re just appropriate in the candied atom and alone charge to accumulate bistro to advance their antithesis (mesomorphs).»Part 2: Intermediate’s Bodybuilding Program
Sample 3-Day Workout Using Mon/Wed/Fri training schedule, a sample workout routine could be: Monday: Chest/Triceps/Shoulders Exercise Sets Reps Dumbbell presses on flat bench 2 8-10 Dumbbell presses on incline bench 2 10-12 Standing barbell military presses 2 10-12 Cable crossover flies (focus on contraction) 2 12-15 Standing barbell military presses 2 10-12 Lateral dumbbell deltoid raises 2 12-15 Dips 2 10-12 Skullcrushers with EZ-bar 2 10-12 Tricep V-bar pushdowns 2 10-12 Tuesday: Rest Wednesday: Back/Biceps/Forearms/Abs Exercise Sets Reps Deadlifts 3 10-12 Reverse-grip lat pulls 2 10-12 Dumbbell rows 2 10-12 Chins 2 10-12 Preacher curls with EZ-bar 2 10-12 Standing alternating dumbbell bicep curls 2 10-12 Seated dumbbell hammer curls 2 8-10 Reverse bicep curls with straight bar 2 12-15 Ab-machine of choice (Nautilus recommended) 2 10-12 Crunches 3 Unlim.»
