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.

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