Protein: 200 (every 2-3 hours, 50
grams whey isolate post workout)
1 gallon of water daily
Protein Sourcing: Eggs, fish
(tuna, salmon, talopia, etc), whey isolate, steak, beef, chicken, cottage
cheese, bison. Basically anything that walked, swam, or flew lol.
Carb sourcing: oatmeal, brown or
white rice, brown or white potatoe, wheat pasta, sweet potatoe, yams, veggies,
fruit but only pre or post workout, beans.
Let's take in more carbs early
in day and scale down as day goes on, mainly carb cycling, carbs when you need
them ie pre and post workout.
Let's do pictures weekly for now, but
make sure it's same conditions each time and same goes for weighing as well.
Okay, let's stick to the basics that
I've included here to put some more muscle on your body. Remember, it's all
about feeling the muscle contract and stretch, both positive and negative.
The feel is more important than the weight. Muscle fibers have to be torn
to grow. So, for now, let's emphasize the following w/ pyramiding up in
Barbell flat and incline press
Dumbell fly's both flat and incline
incline and flat dumbell press
Cable crossovers or machine flys
Hammer strength at end of workout when
Barbell and dumbell curls
Standing alt dumbell curls
preacher barbell and dumbell curls
incline dumbell curls
All pressdown movements
Close grip bench press
Millitary dumbell and barbell press
(nothing behind neck)
Bent over barbell rows
t bar rows
one arm dumbell rows
chinups and pullups
lat pulldowns at end when fatigued
Barbell front and back squats
Stiff leg deadlifts