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2
CONTENTS
Introduction
05
1
Intensity Guide
06
2
Chest
09
3
Back
17
4
Legs
26
5
Legs 2.0 Advanced
38
6
Shoulders
42
7
Arms
48
8
Advanced
54
3
9
10
Training Tips
57
Healthy Eating
61
Protein
69
Carbohydrates
70
Healthy Fats
71
Vegetables
72
Simple Carbohydrates
73
Hydration
74
Supplementation
75
4
Introduction
‘Plenty of heavyweight workload’
T
his is an intense program that requires you
to train at least 5 days a week. The program
is based on volume training, a training style I
advocate and have used for many years.
With volume training the idea is prolonged
workouts which consist of plenty of heavyweight
workload will sufficiently exhaust the muscles,
access all muscle fibers and in turn increase
strength and mass more efficiently than other
methods.
5
`
INTENSITY
GUIDE
7
INTENSITY
8
Intensity Guide
75
Medium 50
100 Heavy
25
0
Light
Using the Intensity Guide
A medium weight will be just heavy enough for
you to perform 15 - 20 reps before fatigue.
At your heaviest weight you should only be able
to produce 1 - 3 reps before fatigue.
8
CHEST
P
ecs! I’m sure you’ve heard the musculature of
the chest described this way before, it is
short for Pectorals, which includes the Pectoralis
Major; a fan shaped muscle that makes up the bulk
of the chest muscle in a male and lies under breast
tissue in a female.
CHEST
1
Pectoralis Major
Pectoralis Minor
(Beneath Major)
11
CHEST
1
TIP
When you take the bar off the rack to perform
the bench press, before lowering the bar
ensure you have created tension with all the
muscles involved, this will help your body access all
the fibers ready to explode back up, it will also result
in accelerated growth.
Chest
Exercise
Set
Intensity Reps
Bench Press
1
30
20
Alternative:
2
50
15
Dumbbell Press
3
60
12
4
80
6-8
5
100
1-4
6
100
1-4
7
100
1-4
8
80
6-8
9
60
15
10
50
20
Advanced
12
CHEST
1
Exercise
Set
Intensity Reps
Incline Bench Press
1
30
20
Alternative:
2
50
15
Incline Dumbbell Press
3
60
12
or
4
80
6-8
Incline Smith Machine
5
100
1-4
Press
6
100
1-4
Advanced
7
80
6-8
8
50
20
Dumbbell Incline Flys
1
30
20
Alternative:
2
50
15
Incline Cable flys
3
60
12
4
80
6-8
5
100
1-4
6
100
1-4
7
80
6-8
8
50
20
Advanced
13
CHEST
1
Exercise
Set
Intensity Reps
Cable Crossover flys
1
30
20
Alternative:
2
50
15
Pec dec machine
3
60
12
4
80
6-8
5
100
1-4
6
100
1-4
7
80
6-8
8
50
20
Advanced
TIP
Arching your back while bench pressing
(powerlifter style) will allow you to use
significantly heavier weights, as you will be using
the lower pectoral muscles more, which are the
strongest. This however will limit your range of
movement.
14
CHEST
1
MUSCLES WORKED
Exercise
Primary Muscles
• Bench Press
Pectoralis Major
• Dumbbell Press
Anterior deltoid
• Incline Bench Press
Triceps brachii
• Incline Dumbbell
-Medial head
Press
-Long head
• Incline Smith Press
Main part of Pectoral used
Bench Press/Dumbbell Press
Incline Bench/Dumbbell Press
15
CHEST
1
MUSCLES WORKED
Exercise
Primary Muscles
• Dumbbell Incline Flys
Pectoralis Major
• Incline Cable Flys
Anterior deltoid
• Cable Crossover Flys
Triceps brachii
• Pec Dec Machine
-Medial head
-Long head
Main part of Pectoral used
Incline Dumbbell/Cable Flys
Cable Crossover Flys
16
BACK
B
ack day is my favourite body part to train
(I may say exactly the same about legs, but
forgive me; It is very hard to decide between the
two). There isn’t any other body part that when
pumped makes me stand tall with pride. The feeling
of a rigid, tight back with swollen lats is
incomparable to the pump felt on any other muscle
group.
18
BACK
2
Trapezius
Infraspinatus
Teres Minor
Teres Major
Latissimus Dorsi
19
BACK
2
Back
Exercise
Set
Deadlift
1
30
20
2
50
15
3
60
10
4
70
6
5
100
1
6
100
1
INFO
Intensity Reps
The Deadlift is the king of mass gaining
exercises, it works more muscles
simultaneously than any other movement.
TIP
It is advantageous for you to create tension
and ensure your muscles are tight before you
even pull the weight; the more muscles you can
contact at the start, the more tension you create and
thus making you stronger through the lift.
20
BACK
2
Exercise
Set
Intensity Reps
Bent Over Row
1
30
20
Alternative:
2
50
15
T-Bar Row
3
60
12
4
70
6-8
5
80
1-4
6
80
1-4
7
70
6-8
8
50
20
Lat Pulldown
1
30
20
Alternative:
2
50
15
Machine pulldown
3
60
12
4
70
6-8
5
80
1-4
6
80
1-4
7
70
6-8
8
50
20
Advanced
Advanced
21
BACK
2
Exercise
Seated Row
Advanced
TIP
Set
Intensity Reps
1
40
20
2
50
15
3
60
12
4
70
8
5
80
6
6
80
6
7
70
8
8
50
20
The key to build a complete, solid, thick back
is to hit it from as many angles as possible. I
have written seated rows into the routine, there are
many machine seated rows that hit various angles, it
is beneficial to switch angles frequently to ensure
you have them all covered.
22
BACK
TIP
I have also written lat pulldowns, there are
2
also several ways this can be modified to
target different areas of the back which include,
wide, close, underhand grip or an array of different
handles and bars. The conventional method should
be your staple but other angles should also be
implemented.
23
BACK
2
MUSCLES WORKED
Exercise
Primary Muscles
Deadlift
Trapezius
Muscles used
Teres major
Rhomboid major
Latissimus dorsi
Gluteus maximus
Rectus femoris
Vastus lateralis
Vastus medialis
Biceps femoris
- Long head
- Short head
Semi - tendinosus
Deadlift
Semi - membranosus
24
BACK
2
MUSCLES WORKED
Exercise
Primary Muscles
• Seated row
Trapezius
• Bent over row
Posterior deltoid
Rhomboid major
Teres major
Latissumus dorsi
Biceps brachii
Brachialis
Muscles used
Seated row/bent over row
Lat pulldown
25
LEGS
L
egs days, the best training days you will have
of your life! (or not). I love legs days just as
much if not more than back days. To build mass on
your legs, you’re going to have to put yourself
through some extremely testing workouts; in my
opinion no other exercise requires as much effort
and is as rewarding as the squat.
27
LEGS
3
Sartorius
Vastus Medialis
Tensor
Fasciae latae
Rectus Femoris
Vastus Lateralis
Vastus Intermedius
28
LEGS
3
Gluteus Medius
Semitendinosus
Gluteus
Maximus
Biceps Femoris
Semimembranosus
Gastrocnemius
Soleus
29
LEGS
3
Exercise
Set
Intensity Reps
Leg Extensions
1
30
20
Warm up exercise
2
30
20
3
30
20
Barbell Squat
1
30
20
Alternative: Hack Squat
2
50
15
3
60
12
4
70
10
5
90
4 -6
6
90
4 -6
7
70
12
8
50
20
1
30
20
2
40
20
3
50
15
4
60
12
5
70
10
6
80
8
Advanced
Leg Press
30
LEGS
3
Exercise
Set
Intensity Reps
1
30
20
2
40
15
3
50
12
4
60
10
5
70
8
6
80
6
Advanced
7
80
6
Superset with Leg
8
50
20
Lying or Seated Leg Curl
Extensions matching
the set and rep range
TIP
The stability and balance of the hack squat
machine, offers protection and support for
your lower back that you do not get from
conventional barbell squats. It also allows you to
take a narrower stance, which helps you to target
the quads more, add to that you can safely use full
range of motion bringing your glutes all the way
down to the platform.
31
LEGS
3
Exercise
Laps
Intensity
Walking Lunges (With
1
Bodyweight
Dumbbells)
2
Bodyweight
3
30
Find an area in your gym
4
40
that allows you to perform
5
50
at least 10 walking lunges in
6
70
one direction, turn around
7
70
and lunge back, 1 lap is
8
70
completed upon return to
9
70
your start position.
10
70
Advanced
TIP
The walking lunge is extremely effective at
working the quads and glutes, the bigger the
step the more emphasis on the glutes, a smaller
step will stimulate the quads more.
Note: Walking Lunges will challenge your balance.
32
LEGS
3
Exercise
Set
Intensity Reps
Donkey Calf Raise
1
30
20
Alternative:
2
40
20
Calf Press on Leg Press
3
50
15
4
60
12
5
60
12
6
60
12
7
70
8
8
70
8
TIP
If your calves are lacking in size in
comparison to your other body parts, I would
suggest repeating the calf routine after your
workouts 3 - 4 times a week.
TIP
When leg pressing try not to round your
back, ensure your lower back does not lose
contact with the pad.
33
LEGS
3
MUSCLES WORKED
Exercise
Primary Muscles
Squats
Quadriceps
Muscles used
Adductors
Gluteal Muscles
Hamstrings
Abdominal Muscles
Lumbosarcral Muscle
Group
Squats
34
LEGS
3
MUSCLES WORKED
Exercise
Primary Muscles
Lying Leg Curls
Biceps femoris, Long
head
Muscles used
Biceps femoris, short
head
Semimembranosus
Semitendinosus
Gastrocnemius
Lying Leg Curl
35
LEGS
3
MUSCLES WORKED
Leg Extension
Primary Muscles
Feet Position
Feet straight: In
neutral position you
work your quads
equally.
Feet turned
outwards: You will
isolate the internal
part of your quads
more.
Feet pointing
inside: You will
work the external
part of your quads
more.
36
LEGS
3
MUSCLES WORKED
Leg Press
Primary Muscles
Feet Position
Feet straight: In
neutral position you
work your quads
equally.
Feet turned
outwards: You will
isolate the internal
part of your quads
more.
Feet pointing
inside: You will
work the external
part of your quads
more.
37
LEGS 2.0
ADVANCED
I
f your legs are lacking behind you will need
to hit them more than just once a week; Legs
2.0 Advanced is a supplementary legs routine you
can do each week in addition to legs day workout
provided.
38
Exercise
Set
Intensity Reps
Leg Extensions
1
-
20
(Striaght, Outwards and
2
-
20
Inwards. See Below)
3
-
20
Perform leg extensions
4
-
20
for 6 sets going up in
5
-
20
weight after every set
6
-
20
with a target of 20 reps per set.
You will start with the conventional feet position
(Straight), complete 6 sets, then repeat the 6 sets
with both the Inwards and Outwards feet
position (Leg Extension Feet position guide on
page 12).
There are 18 sets in total.
TIP
As you go down the rack and the weight
becomes heavier, you may find that you
reach failure before completing 20 reps. When this
happens, pause for a quick break then complete the
set.
39
Exercise
Stiff-Legged Deadlift
Lying or Seated leg curl
Set
Intensity Reps
1
30
20
2
40
15
3
50
12
4
70
8
5
80
6
6
80
6
7
60
10
8
50
12
1
30
20
2
40
15
3
50
12
4
70
8
5
80
6
6
80
6
7
60
10
8
50
12
40
Exercise
Set
Intensity Reps
Calf Raise on Hack Squat
1
30
20
Alternative:
2
40
20
Calf Press on Leg Press
3
50
15
To perform the calf raise
4
60
12
5
60
12
6
60
12
7
70
8
8
70
8
41
SHOULDERS
M
y deltoids and traps are most certainly my
most prominent feature. I am often asked
‘how do you keep your waist so small?’ the reality is
there has been no conscious effort to obtain nor
maintain a small waist, I am working with what I was
born with. However, big broad shoulders can help
to create the illusion of a smaller waist.
The deltoids should be hit intensely from various
angles ensuring the anterior, lateral and posterior
deltoid are all worked equally.
43
SHOULDERS
4
Trapezius
Infraspinatus
Teres Minor
Posterior
Deltold
Lateral Deltoid
Anterior Deltoid
44
SHOULDERS
4
Exercise
Set
Intensity Reps
Choose between:
1
30
20
Dumbbell Press
2
50
15
Smith Machine Shoulder
3
60
12
Press
4
70
8
Standing Military Press
5
80
6
6
80
6
7
50
12
8
50
20
Lateral Raise
1
30
20
Alternative:
2
50
15
Single arm cable lat raise
3
60
12
4
70
10
5
80
6-8
6
80
6-8
7
70
10
8
60
12
Advanced
Advanced
45
SHOULDERS
4
Exercise
Set
Intensity Reps
Front Raise
1
30
20
Alternative:
2
50
15
Barbell Front Raise
3
60
12
4
70
8
5
80
6
6
80
6
7
60
12
8
50
20
Barbell Shrugs
1
50
15
Alternative:
2
60
12
Upright Row
3
70
8
4
80
6
5
80
6
6
80
6
7
50
15
8
70
8
Advanced
Advanced
46
SHOULDERS
4
ADVANCED
For the Advanced method you can perform
shrugs with the barbell behind the back for extra
sets. It would be advisable to replace shrugs
with a rear delts exercise like reverse pec dec or
Bent Over Laterals every two weeks, so two
weeks of shrugging one week hitting rear delts
and so on.
TIP
I’ve listed Upright Rows as an alternative
exercise to Shrugs. Be aware that Upright
Rows activate the deltoids as the arms travel up,
using the traps to function as a stabilizer,
therefore, Shrugs is a more effective exercise for
working your traps.
INFO
The shoulder joint has the greatest range
of motion of any joint in the human body.
47
`
ARMS
A
lmost every bodybuilder wants big arms
right? So what is the key? What opens the
doors to the big guns cabinet?
Firstly arms deserve a whole days training just like
other body parts, they need heavy weight
combined with a high volume routine that
maximise blood volume and tears your muscle
fibres to shreds.
49
ARMS
5
Biceps Brachii
Brachialis
50
ARMS
5
Exercise
Set
Intensity Reps
Close grip flat bench
1
30
20
Press
2
40
15
(For less pressure on the
3
50
12
wrists use an EZ bar)
4
70
10
Alternative:
5
80
6
Dips
6
80
6
Advanced
7
70
10
8
50
20
Hammer Curls
1
30
20
Alternative:
2
40
15
Rope Cable Curls
3
50
12
4
60
10
5
80
6
6
80
6
7
60
10
8
50
20
Advanced
51
ARMS
5
Exercise
Set
Intensity Reps
Rope Pulldown
1
30
20
Alternative:
2
50
15
V-Bar Pushdown
3
60
12
4
70
8
5
80
6
6
80
6
7
60
12
8
50
20
Preacher Curls
1
30
20
Alternative:
2
40
15
Concentration Curls
3
60
12
4
70
10
5
80
6-8
6
80
6-8
7
50
20
8
50
20
Advanced
Advanced
52
ARMS
TIP
The triceps have three heads: The long, medial
5
and lateral head. It isn’t possible to isolate the
heads as they always work together, however, when
you change the angle of your arms, it changes the
emphasis, stressing the heads differently.
To hit the Lateral Head you need an overhand grip
(known as neutral) I have listed Rope Pulldowns and
V-Bar Pushdowns as the exercise to target this area.
To hit the Medial Head you need an underhand
grip, a good exercise to hit this is the Reverse
Pushdown. You should substitute conventional
Pushdowns with this exercise every other week.
To hit the Long Head of the Triceps you need an
exercise in which your arms are moved either in
front of your body or above your head, to target this
area I have listed Close Grip Bench Press as the
exercise of choice.
The narrow grip may cause wrist pain, if this occurs
widen your grip to a more comfortable position.
53
ADVANCED
6
ADVANCED
T
he original Mass Gain Training Program
outlined the base routine I used for many
years to build my physique. After a substantial
period of time I needed to advance my routine and
make it more intense and more challenging. To do
this, the key was to increase volume; volume of sets
and also the number of days I train.
I now train 7 days a week, 6 of those are as listed in
this program, on the 7th day I hit miscellaneous
body parts that are either weaker or that do not
require too much work, for example abdominals.
For a comprehensive abdominals routine check out
my Abs Solution Training Program.
55
ADVANCED
6
If you are new to bodybuilding I would suggest
following the basic sets in this program and training
at least 5 days a week to receive optimum results.
If you already have experience and are looking for
intense hardcore training, I would add all the sets
under the ‘Advanced’ headings along with the extra
Legs Day 2.0
56
`
TRAINING
TIPS
58
TRAINING TIPS
7
#1
Each workout should last around 1hr,
legs will be just over. Sessions
including Advanced sets will last
around 1.5hrs
#2
Choose a weight that allows you to
fail at the set rep range.
#3
Keep a training journal, this way you
can keep track of your gains in
strength.
#4
Always attempt more weight or reps but
never sacrificing safe form in your
exercises.
#5
When you train, do not just try to lift
the weight, really try to feel the
muscle working with each repetition,
this will increase the intensity.
59
TRAINING TIPS
7
#6
Rest times should be kept to a
minimum, rest long enough to recover
enough energy to perform the next set
rep range effectively.
#7
Take no more than 2 minutes rest
between sets. Choose a weight that
allows you to fail at the set rep range.
#8
When considering whether to break
form in attempt to conquer a heavy
lift, always remember your ABC ‘Always
Be in Control’ that is, ensure your
muscles are responsible for controlling
the movement in both the concentric
and eccentric phase of the lift (lifting
and lowering).
60
`
HEALTHY
EATING
T
his is the healthy eating plan I follow based
on eating clean beneficial foods. What I eat in
the six meals I have everyday is nutritionally
balanced, includes all my five-a-day portions, a
weekly recommended portion of oily fish to provide
Omega 3, and a dairy product for calcium. It is
because of this that I have been successful in
increasing my muscle mass over the years while
maintaining low body fat.
62
HEALTHY
9
Day 1
Breakfast
Oats (low fat milk or water) with banana and a
small handful of almonds followed by scrambled
egg whites (4-5 eggs 1 yolk)
Meal 2
150 - 200g Wholegrain rice, broccoli and 150 200g Chicken breast
Meal 3
150 - 200g Wholegrain rice, broccoli and 150 200g Chicken breast
Meal 4
100g Wholegrain rice, avocado (half ), spinach
and 200g mackerel (tinned or fresh)
Meal 5
Skinless Roast chicken 500g, broccoli, carrots and
cauliflower
Meal 6
Scrambled eggs (8 eggs 1 yolk), 100g smoked
salmon
63
HEALTHY
9
Day 2
Breakfast
Oats (low fat milk or water) with banana and a
small handful of cashew nuts followed by
scrambled egg whites (4-5 eggs 1 yolk)
Meal 2
150 - 200g Wholegrain rice, avocado (half ),
spinach and 240g tuna (tinned or fresh)
Meal 3
150 - 200g Wholegrain pasta, beef mince (boiled
to reduce fat) cooked with spinach, broccoli,
sweet peppers, onions and black or green olives
in a low fat, low sugar bolognese sauce Veg
Meal 4
As above.
Meal 5
Small diced and boiled sweet potato, 240g fresh
cod (or other white fish), spinach, red and green
peppers
Meal 6
Boiled asparagus and 200g diced lightly fried
chicken breast
64
HEALTHY
9
Day 3
Breakfast
Oats (low fat milk or water) with banana and a
small handful of cashew nuts followed by
scrambled egg whites (4-5 eggs 1 yolk)
Meal 2
150 - 200g Egg noodles, spinach and 200g
mackerel (tinned or fresh)
Meal 3
150 - 200g Wholegrain rice, asparagus and 150 200g Chicken breast
Meal 4
150 - 200g Egg noodles, asparagus and 200g
mackerel (tinned or fresh)
Meal 5
500g skinless roast chicken, broccoli, carrots,
cauliflower
Meal 6
Scrambled egg (8 eggs 1 yolk), 100g smoked
salmon
65
HEALTHY
9
Day 4
Breakfast
Oats (low fat milk or water) with banana and a
small handful of pistachio nuts followed by
scrambled egg whites (4-5 eggs 1 yolk)
Meal 2
150 - 200g Wholegrain rice, broccoli, olives and
150 - 200g Chicken breast
Meal 3
150 - 200g Wholegrain rice, spinach, olives and
150 - 200g Chicken breast
Meal 4
150 - 200g Wholegrain rice, spinach and 200g
mackerel (tinned or fresh)
Meal 5
Small sweet potato, 500g skinless roast chicken,
broccoli, carrots, cauliflower
Meal 6
Scrambled egg (8 eggs 1 yolk), 220g cod (or
other white fish)
66
HEALTHY
9
Day 5
Breakfast
Oats (low fat milk or water) with banana and a
small handful of almonds nuts followed by
scrambled egg whites (4-5 eggs 1 yolk)
Meal 2
150 - 200g Wholegrain pasta, spinach and 150 200g Chicken breast
Meal 3
Boiled sweet potato (two medium size), broccoli
and 220g salmon (fresh or tinned - skinless)
Meal 4
Boiled sweet potato (two medium size),
asparagus and 220g salmon (fresh or tinned skinless)
Meal 5
100g rice 150 - 200g Chicken breast and salad
Meal 6
Scrambled egg (8x 1 yolks) and 100g salmon
67
HEALTHY
9
MY COOKING PREP
The 5 day meal guide is an accurate (but not
limited) outline of what I eat on a daily basis.
These meals are predominately high in protein, low
fat, low in sodium and full of essential vitamins and
nutrients. The carbohydrates are low on the glycemic
index; this keeps blood sugar levels steady and can
even help your body metabolize fat more efficiently.
Notes on my meals:
* When frying I cook with olive oil and use no more
than a small spoonful or olive oil spray.
* There are no cheat days, however I will
have a cheat meal as and when I feel
like (rarely and never more than once a
week)
* Veg portions vary so are not listed. I
love my vegetables so the portions
are substantial.
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HEALTHY
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Nutrition Advice
Protein
Protein is responsible for multiple functions in
your body, it is an essential nutrient needed for
building muscle, tissue and cells. Everyone needs
protein in their diet, but as bodybuilders/weight
trainers you need to increase your protein intake.
Below is a list of good protein sources.
Source
Protein Per 100g
1 Turkey and Chicken Breast
30
2 Fish Tuna, Mackerel, Salmon...
26
3 Lean Beef and Veal (Low Fat)
36
4 Beans (Kidney beans, Black beans etc)
17
5 Eggs
13
6 Milk
6
7 Nuts
33
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Nutrition Advice
Complex Carbohydrates - Low Glycemic Index
Pasta and Rice (white bread, pasta and rice have
been refined and our bodies cannot use what’s
left for anything) porridge oats, Bran flakes,
Weetabix are all great cereals full of wholegrain
nutrition and will also keep you fuller for longer
therefore providing better fuel for training. Avoid
cereals that are refined and have a high sugar
content.
1.) Brown Rice
Brown rice is one of the richest sources of
carbohydrate. A single cup of brown rice has
approximately 45 grams of carbohydrate.
Wholegrain rice is considered to be healthier
than white rice (refined grains) because they
contain more vitamins, fibre and minerals. They
are lower in their glycemic index making them
absorb more slowly providing more lasting
energy and promote less fat storage.
2.) Oats
Oats has always been my breakfast of choice with
a banana and a handful of almonds. One cup of
oats gives you an abundant 54g of
carbohydrates.
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Nutrition Advice
Healthy Fats
Saturated and Trans fats which are can be found
in large quantities in bacon, sausages, processed
meats, butter, etc are bad for you, they raise your
cholesterol and increase the risk of heart disease.
Poly & Monounsaturated fats are good for you,
lowering cholesterol and reducing your risk of
heart disease.
1.) Avocados
Avocados are high in monounsaturated fat which
is the healthy kind that actually lowers bad
cholesterol. One medium avocado contains
about 30g of fat.
2.) Eggs
Eggs are an easy source of protein, while it's true
that an egg yolk contains fat (around 5g of fat)
only 1.5g is saturated.
3.) Nuts
Along with unsaturated fats, both
monounsaturated and polyunsaturated which
lower bad cholesterol levels, nuts also contain
omega-3 fatty acids, a healthy form of fatty acid
that to helps your heart.
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Nutrition Advice
Vegetables
It is essential to include vegetables in your diet,
their benefits to your health and progression are
huge. Below are the main vegetables I have with
the majority of my meals.
Vegetable
Benefits
Asparagus
Firstly half the calories are protein and its low in
fat. Asparagus has high levels of potassium,
which helps control blood pressure and iron
which boost the body’s immune system. It is high
in dietary fibre, folic acid and vitamin A which
play a vital role in fighting cancer.
Broccoli
Spinach
Chemicals in broccoli boost DNA repair in
cells and may stop them becoming cancerous.
Broccoli contains more vitamin C than an orange
and contains as much calcium as a glass of milk;
Calcium helps to keep you heart beating
regularly and also promotes sleep, with intense
lifting good rest is essential.
Just 50 grams of spinach daily would be very
beneficial to every bodybuilder’s health and help
you to not only grow muscle grow faster but
increase power. Studies have shown that eating
spinach increases the manufacture of muscle
protein by up to 20 per cent due to a chemical
contained in it.
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Nutrition Advice
AVOID Excess - Simple Carbohydrates
Simple carbohydrates are found naturally in
foods such as fruits, milk, and milk products
which are fine in moderation but they are also
found in high quantities in the following:
• Sugars (Maltose, Glucose, Sucrose)
• Honey/Syrup
• Sweets (Candy)
• White rice
• Potatoes (instant, mashed)
• White bread
• Flaked cereals (Corn flakes, etc.)
• Jams
• Soft drinks
• Donuts
Simple Carbohydrates (for the most part) cause a
quick insulin spike, complex carbohydrates cause
slower insulin rises and are less likely to increase
appetite. It is recommended complex
carbohydrates should make up the majority of
your carbohydrates intake.
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Nutrition Advice
Hydration
Give or take, the body is about 60% water, all the
systems in your body depend on water. Water
carries nutrients to your cells and flushes the
toxins out of your vital organs.
To stay healthy, it's important to replace the
fluids we lose when we perspire, breathe or
urinate. It is recommended that you drink 3 litres
of total beverages a day, for women 2.2 litres of
total beverages a day.
When you engage in any activities that make you
sweat, like intense weightlifting, you need to
drink extra water to compensate for the fluid loss.
An extra 400 to 600 millilitres of water for short
bouts of exercise, but more intense exercise for
an hour or more requires more fluid intake. How
much additional hydration you need will depend
much you sweat during exercise.
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Supplementation
This is a list of the supplements I take which are
available form Myprotein®
Before taking any supplements you should
research them thoroughly to understand their
benefits and any possible side effects.
Supplement
BCAA’s
Benefits
Help to maximize recovery
Cod Liver Oil
Contributes to normal cardiac function,
maintains normal blood pressure, and blood
triglycerides.
Creatine
Monohydrate
Can act to increase physical performance in
successive bursts of short-term, high intensity
exercise; it can help improve strength and power.
HMB
Helps prevent tissue break down and can
increase lean mass gains by assisting tissue repair
L Arginine
Whey Protein
Isolate
The vasodilator effect of L arginine is an
important factor in maintenance of healthy
blood flow around the body and an
important determinant of cardiovascular
performance.
Isolate is the purest whey protein available,
containing over 90% protein with a low fat
(0.25g) and carbohydrate (0.17g) content per
serving.
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I cannot express how important it is that you are
patient and consistent, it will be the key to your
success in building your physique.
I wish you all the best with your training, please
give it your best and do not stop until you
achieve absolutely everything you desire.
S.Panda
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