bodybuilding lifting schedule
bodybuilding lifting schedule
Need help with diet !!!!!!!!!!? Bodybuilding
I've been in a phase of collecting about 1 year and was 220 pounds to 238 pounds …. and 22% body fat …. Now I would like to go on a diet of cut and cut my body fat to 10-15% with minimal muscle loss … my Current training schedule is as follows: Tuesday through Monday-Chest/triceps Back / Biceps Friday Wednesday-Legs/shoulders Thursday-chest/triceps Back / Biceps work Hours AM ….. usually around 8am or 9 am … and I eat very healthy …. lean meats … egg whites … whey protein and all that good stuff. … If anyone can come with a sample diet or exercise routine to reduce fat and maintain muscle mass …. would be much appreciated and awarded 60 points for best answer. I 6'0 m £ 238 PS … … One of my biggest concerns is what should I eat before practice and after practice …. I also reduce my days lifting and cardio mix …. eg Mar Mon-Chest/triceps/shoulders Cardio Wed-Legs / abs cardio Thurs Fri-back/Biceps —
Woooo! You sound serious so I'll help as best I can: In my collection phase, I train one body part per day, Monday through Saturday. Time compition Come Routin-to-day moves in a 3 to 1 rest day cycle: Day 1: Back / Tris Day 2: Shoulders / Traps / Abs Day 3: Legs Day 4: Off Day 5: Chest / Bis / Abs Day 6: Back / Tris Day 7: Shoulders / Traps / Abs Day 8: Rest Day 9: legs and so on. Thus, each party receives one days rest before training once every two weeks. Cardio every day, first thing in the morning, before breakfast --- best time to remove fat. Maintain to brisk walking (use a small slope, if desired), but keep it on the side of light, your time instead of intensity so that your body is stuck in the burning of carbohydrates and fat in your muscle tissue. If cardio in the morning is not possible due to the time of its formation, the next best time is immediately after weight training. Progressivly increase the time of cardio a week, adding about five minutes each day (week 1 to 20 minutes per day, week 2 - twenty-five minutes per day, etc.). Realistically, to keep most of their muscle mass and reach that percentage BF, have two solid - two and a half months of training (if the focus on the objective.) Now for the diet. You need to consume about 360 grams of protein per day and keep that number at all. The best sources are egg whites, tuna, chicken and meat lean ground beef (pre-contest diet than a kilo and a half of ground beef per day) and whey protein. Based on carbohydrates, mainly around meal oatmeal, yams and brown rice. To trim or even, simply adjust your carbs down. Start your diet with 350 grams of carbohydrate per day (making sure its "clean" carbohydrate or never cut) for each week and adjust according to how you feel when you train and how your body is adjusting. Home steep, for example 350 to 320, 320 to 300 over the first two weeks, then use your best judgment thereafter. If you stick strictly with lean protein, supplementing the diet with flax seed oil, and take some Omega-3 no matter what. Carbohydrate consumption is going to make or break your diet. Fill with vegetables for vitamins, fiber, and the volume to prevent too much hunger. It takes a little longer to lose weight in this way, but you'll keep more of their mass and to be better in the long term, trust me. Eat six meals a day, every two and half to three hours. Your loved most important will be his first meal of the day, their food pre-training, meal and subsequent years. I always liked one of my food to be shake in the morning to leave the fast and get my body back as quickly as anabolic possible after cardio, of course. My favorite pre-workout meal is 2 cans of tuna with 1 / 4 cup oatmeal, water and a multivitamin consumes one and a half before the train (now Met-Rx bars use lack of time.) after training should always be a meal Shake serum, and usually did it with flour oatmeal too. His next meal after that should be within about 2 hours, at least. Sorry if this was long-winded, but not so much to consider. This is the model I use, and works well for me. Hope this helps a little luck and good hitting your goals!
THE VOTING HAS BEGUN!
Click Here To Vote now for the 2010 Bodybuilding.com BodySpace Spokesmodel!
