Nutrition Tips & Chest and Triceps Workout 2/15/11

Pre-workout Drink 30 minutes to lifting

Warmup 10 Minutes Walking 4.0 on Treadmill w/ incline

Chest

• Bench Press (2 Sets Failing at 12-15 Reps)
• Bench Press Burnout – Stack five 5-10lb weights.  Remove one plate from each side after every 5 reps upon completing all, stack one plate to each side until all five plates are back.  (1 set)
• Incline Bench Press (3 Sets Failing at 12-15 Reps)
• Machine Decline Bench (3 Sets Failing at 12-15 Reps)
• Machine Rope Flys (3 Sets Failing at 12-15 Reps)

Triceps

• Dips (3 Sets Failing at 12-15 Reps)
• Skull Crushers (2 Sets Failing at 12-15 Reps)
• Close Grip Bench (2 Sets Failing at 12-15 Reps)
• Machine Tricep Extensions  (3 Sets Failing at 12-15 Reps)
• Rope Pulldowns(3 Sets Failing at 12-15 Reps)

Nutrition Tips

When trying to put on muscle mass, more important than your workout out is your food intake.  When I lift I burn about 400-600 Calories and that’s not including if I do cardio following the workout.  This means I need to take in more calories than I burn.  There are tons of calorie calculators online that you can use to see how much you should be taking in on a daily basis.  For instance, for me to maintain my weight at 205lbs I have to take in around 3400 calories a day but I shoot for 4000 calories so I can stack on some muscle mass.

Most of your calorie intake should be from complex Carbohydrates and Protein

I take in about

• 600-700g of Carbs
• 250g of protein (Fish, Steak, Whey, and Casein(before bed)
• 75g of Fat (try to intake good fats from fish (salmon), raw nuts (not roasted), extra virgin olive oil)

I also get asked all the time if I supplement….

Hell Yeah I do!

• Glutamine (Muscle Mass)
• Creatine (Adds Muscle Mass)
• Glucosamine (for my joints)
• ZMA (better sleep and more testosterone)
• Tribulus (more testosterone)
• Fish Oil – Usually double or triple the recommended dose per day (burns bad fats especially around abs)

I bet your saying this is pretty expensive stuff and it can get a bit pricey.  Here’s a tip though, if you can calculate how much money you spend on fast food and cut back, it usually becomes a fair trade off.

Tip of the Day.

Slow down and drop the weight: I see so many people throwing out there backs and straining there necks to lift weight that they have no business doing. Now, don’t blame yourself; it’s because you have seen this in the gym from day one. However, the only thing you are going to ever get out of that motion is a strained neck and back and very uneven body shape.

What to do: take a weight that is hard to do on the 10th rep but will not kill you; you should be feeling it big time by set 3. Concentrate on your movement and if you are near a mirror use it to make sure your body is in proper alignment and go slowly. Trust me, the burn will be there and your body will look ten times better in 3 to 6 months than just tossing dumbbells wildly.

Be healthy and have a Fit day

Granada Hills

Get out side today and go for a walk at the very least. The forecast states that it will rain Wednesday through Saturday so if you live in LA or any place where the sun is shining take advantage of this opportunity.

My 10 mile run in the Hills of Granada.

Sean Epps will keep showing you how to change your work out in the Gym. Sean will bring your fitness to the next level, if you want to loose pounds or put them on he is a Pro and ready to help.

I work out with Sean and what I do because my fitness goal is to be thin and tight I do more reps and less LBS. But I also as may of you who are my facebook friend know a Runner.
I run for more reasons then fitness, it is my zen.
I always run outside and I run far, most days 10 miles never less then 7. I started on new years day of 2009, it was about 2 miles on day one.
YOU CAN TOO!!
Post under JD-ftiness on the right of the page, lets all celebrate out “wins” as a group.