P
PHnewb
Guest
Alright, I am 18 years old, 5'8, around 173 pounds. I am looking to gain some lean muscle mass. What do I need for the hormone to not me detrimental for my health and to keep my gains?
Diet:
Food---7 times a day; Water---work up to 1 gallon a day.
Meal 1---(as soon as you awake)
1 scoops of protein powder in water... (less than 4 grams of sugar per serving),
I suggest MuscleTech, but as long as it is a Whey Isolate and lower sugar, than
use what you want.
Meal 2---(as soon as you finish morning cardio workout) (on your non-cardio day,
move your meal 3 up to here, and put a snack from below to the next meal.)
1 scoop protein powder in 6 oz fresh pineapple or orange juice.
Meal 3---(1 hour after meal 2)
1 whole eggs, 3 egg white (4 eggs total) w/ 1 whole grain English muffin OR 1
cup of oatmeal, 1 cup of strawberries.
Meal 4---(3 to 4 hours after meal 3)
8 oz. chicken or 10 oz. fish, 1 serving of brown rice or black beans OR 1/2
serving each, and 1 cups of green veggie (broccoli, green beans, spinach)...ice
berg lettuce is not a veggie, its water. If you go with the spinach, I suggest a
fresh spinach salad with a lite vinaigrette dressing.
Meal 5---(as soon as you finish afternoon strength workout)
2 scoops protein power in water.
Meal 6---(1-2 hours later)
6 oz. turkey burger(no bun) or chicken breast or 8 oz. grilled salmon or
grouper, and 2 cups of any green veggie.
Meal 7---(before bed)
1/2 grapefruit OR plum, 1 fat free string cheese.
(you can use salt, pepper, hot sauce, regular mustard, ketchup, soy sauce and
spray butter flavoring)
Workouts
--5 cardio days a week.... If you can do your cardio within 1 hour of
your wakeup meal, you will drop fat pretty quick and noticeable after about 2-3
weeks, if you stay on it. Sunday OR Saturday is your "mental" eat day...eat what
you want and when you want, but just don't go crazy, and remember that if you
eat relatively clean, than Monday won't be such a drag to get back on the
schedule.
Cardio (mornings)---45-60 minute runs,..bike for time not mileage---any 5 days a
week. No less than 45 minute and no more than 60 or you can use the bike,
elliptical machine or swim, but it has to be non-stop for that 45-60 minutes.
Easy. Long runs are best...period, but if you don't run, then you don't run. It
is the best way to kill the fat, unless you just hate running. But if you would
like to start, start by running the last 5 minutes of your cardio, then the next
week bump it to the last 10 minutes, and so on. Your cardio, should not be
really easy, but not to the point where you are dying for a breath.
Weights---4 days a week, depending on schedule and how you feel. Due to you
having a training partner wanting the same thing, your focus is the cardio and
stripping the fat. Stay in sequence as close as possible.
Workout 1---Warm up by doing 2 sets of 20 inclined sit-ups, 20 lying leg swings
with no rest in-between. (in essence, 1 non-stop set)
Pushups 25,25,25 reps------60 second rest max.
Bench Press 12,10,08 reps------60 second rest max.
Incline Bench Press 12,10,08 reps------60 second rest max.
Pec deck 12,12,12 reps------90 second rest max.
Seated cable row 12,10,08 reps------60 second rest max.
DB Rows 12,10,08 reps------60 second rests max.
Shrugs 15,15,15 reps------75 second rests max.
Seated calf raises 50,50,50 reps------60 second rests max.
Workout 2---same warm up as Monday.
Vbar Tricep pushdowns 12,12,12 reps----60 second rests max.
Nose breakers 12,12,12 reps----60 second rests max.
Squats 18,16,14,8 reps----180 second rests max.
Leg curls 12,12,12,8 reps----90 second rests
Leg extension 15,15,15 reps----90 second rests
Tombstone Squats 12,12,12 reps----75 second rests (if you don't know what
these are, ask me at the gym, I will show you)
Seated calf machine 50,50,50 reps----60 second rests
Workout 3---same warm up as before.
DB shoulder presses 12,12,12 reps-----90 second rest max.
Upright Rows 12,12,12 reps-----90 second rest max.
DB side lateral 12,12,12 reps---90 second rests max.
Db Shrugs 18,16,14 reps---90 second rests max.(hold at top for a
count of 2)
Standing Calf Raises 30,30,30 reps---60 second rests max.
Db curls 12,10,08 reps---60 second rests max.
DB hammer curls 12,12,12 reps---60 second rests max.
Workout 4---warm up is 10 minutes on bike. The first part of the weights is the
actual warm-up, the Power Cleans are the workout, so that is where your focus
is.
Back extensions 20,20,20 reps----60 second rests
Deadlifts 20,12,08 reps---120 second rests
Bench Press 12,12 reps--------(superset this with db side laterals,
so as soon as you are done bp, grad the db's and do them)
Side laterals 12,12 rep------120 second rests
Db shrugs 12,12 rep-----45 second rests
Tombstone Squats 12,12,12 reps----90 second rests
Pullups 8,8,8 reps------90 second rests
Power Clean Jerk 8,8,8 reps------180 second rests (I can teach you these
also, major strength and size builder)
Your weighted workouts as mentioned above are 4 days a week, no more than 3 days
in a row. Cardio for you is best 3 on, 1 off, then 2 on, 1 off.
Diet:
Food---7 times a day; Water---work up to 1 gallon a day.
Meal 1---(as soon as you awake)
1 scoops of protein powder in water... (less than 4 grams of sugar per serving),
I suggest MuscleTech, but as long as it is a Whey Isolate and lower sugar, than
use what you want.
Meal 2---(as soon as you finish morning cardio workout) (on your non-cardio day,
move your meal 3 up to here, and put a snack from below to the next meal.)
1 scoop protein powder in 6 oz fresh pineapple or orange juice.
Meal 3---(1 hour after meal 2)
1 whole eggs, 3 egg white (4 eggs total) w/ 1 whole grain English muffin OR 1
cup of oatmeal, 1 cup of strawberries.
Meal 4---(3 to 4 hours after meal 3)
8 oz. chicken or 10 oz. fish, 1 serving of brown rice or black beans OR 1/2
serving each, and 1 cups of green veggie (broccoli, green beans, spinach)...ice
berg lettuce is not a veggie, its water. If you go with the spinach, I suggest a
fresh spinach salad with a lite vinaigrette dressing.
Meal 5---(as soon as you finish afternoon strength workout)
2 scoops protein power in water.
Meal 6---(1-2 hours later)
6 oz. turkey burger(no bun) or chicken breast or 8 oz. grilled salmon or
grouper, and 2 cups of any green veggie.
Meal 7---(before bed)
1/2 grapefruit OR plum, 1 fat free string cheese.
(you can use salt, pepper, hot sauce, regular mustard, ketchup, soy sauce and
spray butter flavoring)
Workouts
--5 cardio days a week.... If you can do your cardio within 1 hour of
your wakeup meal, you will drop fat pretty quick and noticeable after about 2-3
weeks, if you stay on it. Sunday OR Saturday is your "mental" eat day...eat what
you want and when you want, but just don't go crazy, and remember that if you
eat relatively clean, than Monday won't be such a drag to get back on the
schedule.
Cardio (mornings)---45-60 minute runs,..bike for time not mileage---any 5 days a
week. No less than 45 minute and no more than 60 or you can use the bike,
elliptical machine or swim, but it has to be non-stop for that 45-60 minutes.
Easy. Long runs are best...period, but if you don't run, then you don't run. It
is the best way to kill the fat, unless you just hate running. But if you would
like to start, start by running the last 5 minutes of your cardio, then the next
week bump it to the last 10 minutes, and so on. Your cardio, should not be
really easy, but not to the point where you are dying for a breath.
Weights---4 days a week, depending on schedule and how you feel. Due to you
having a training partner wanting the same thing, your focus is the cardio and
stripping the fat. Stay in sequence as close as possible.
Workout 1---Warm up by doing 2 sets of 20 inclined sit-ups, 20 lying leg swings
with no rest in-between. (in essence, 1 non-stop set)
Pushups 25,25,25 reps------60 second rest max.
Bench Press 12,10,08 reps------60 second rest max.
Incline Bench Press 12,10,08 reps------60 second rest max.
Pec deck 12,12,12 reps------90 second rest max.
Seated cable row 12,10,08 reps------60 second rest max.
DB Rows 12,10,08 reps------60 second rests max.
Shrugs 15,15,15 reps------75 second rests max.
Seated calf raises 50,50,50 reps------60 second rests max.
Workout 2---same warm up as Monday.
Vbar Tricep pushdowns 12,12,12 reps----60 second rests max.
Nose breakers 12,12,12 reps----60 second rests max.
Squats 18,16,14,8 reps----180 second rests max.
Leg curls 12,12,12,8 reps----90 second rests
Leg extension 15,15,15 reps----90 second rests
Tombstone Squats 12,12,12 reps----75 second rests (if you don't know what
these are, ask me at the gym, I will show you)
Seated calf machine 50,50,50 reps----60 second rests
Workout 3---same warm up as before.
DB shoulder presses 12,12,12 reps-----90 second rest max.
Upright Rows 12,12,12 reps-----90 second rest max.
DB side lateral 12,12,12 reps---90 second rests max.
Db Shrugs 18,16,14 reps---90 second rests max.(hold at top for a
count of 2)
Standing Calf Raises 30,30,30 reps---60 second rests max.
Db curls 12,10,08 reps---60 second rests max.
DB hammer curls 12,12,12 reps---60 second rests max.
Workout 4---warm up is 10 minutes on bike. The first part of the weights is the
actual warm-up, the Power Cleans are the workout, so that is where your focus
is.
Back extensions 20,20,20 reps----60 second rests
Deadlifts 20,12,08 reps---120 second rests
Bench Press 12,12 reps--------(superset this with db side laterals,
so as soon as you are done bp, grad the db's and do them)
Side laterals 12,12 rep------120 second rests
Db shrugs 12,12 rep-----45 second rests
Tombstone Squats 12,12,12 reps----90 second rests
Pullups 8,8,8 reps------90 second rests
Power Clean Jerk 8,8,8 reps------180 second rests (I can teach you these
also, major strength and size builder)
Your weighted workouts as mentioned above are 4 days a week, no more than 3 days
in a row. Cardio for you is best 3 on, 1 off, then 2 on, 1 off.
