The concept of these types of products goes way back and are time tested and proven. Phase one will last two weeks. Daily calorie intake should be based on the following formula: which takes into account your metabolism and activity level. A basic stack like this is a good starting point in the use of supplements. Pre- and post-work out, you want simple carbs, such as fruit or yogurt, these are usually combined with protein powder as part of a shake. In this article, I will highlight the important points. man: Low: 100 grams of carbs Med: 200 grams of carbs High: 300 grams of carbs, For a 150lb woman below is an example: Low: 50 grams of carbs Med: 150 grams of carbs High: 225 grams of carbs. It subsides as part of the recovery process. In the beginning this phase can be tough. An example of this might be Gatorade with a packet of Amino Vital. Click Here For A Printable Log Of Routine #1 - Month #1. The Over-calculated, Highly … As you lower your carbs, it is a good idea to increase your consumption of good fats. If you need to see how an exercise is performed, you can watch the exercise videos on Bodybuilding.com, I highly recommend this. Eat it a little less frequently. Use whatever cardio equipment you like, a treadmill is a great choice. Let me refer readers to some of my other articles that detail these areas. Open regional bodybuilding contests are the way to crack into the world of competing. The “X” factor is important. If those days do not work, adjust to your schedule, as long as you work out every other day or no more than 2 days in between. What to expect—most new bodybuilders, regardless of age, get into it after seeing a picture of some current/past bodybuilder. This is an individual thing. From day 1, you should keep a log of your exercises, weight used, reps and sets performed, time the workout started and ended, and how it felt: was this set or that set hard, too easy, how did the exercise seem to feel. I would replace starchy carbohydrates such as white rice with more fibrous carbohydrates such as lentils, brown rice, sweet potatoes and slow cooking oatmeal. I bet you would find a way to get your four to six meals in every day. You can pause at the top for 1 second and squeeze the muscle being worked, this may help develop a sense of what muscles are doing what during each exercise. One thing I always do is simply hang from the chin bar for a moment or two, then go on to other, muscle specific stretches. With that in mind, I'll move on to the three phases. Recovery does not happen from hitting the gym 6 days a week for hours on end, something I'll talk about when I discuss common mistakes. When we start out, we take a... 2. These lists do not include every single food choice but represent a well rounded group of food items. The point is to make the target muscles work hard, not just heave the weight around however you happen to do it. It makes sense to stretch both before your workout and in between sets. Drugs are a personal choice, but my experience is as a natural bodybuilder, so I'm not going to pretend to know a lot about how steroids affect your gains. Don't learn sloppy habits. Most of the exercises that should make up your initial training are called compound, or basic, exercises. There are various types of protein out there, as well as several " formula" powders. Vary your low and high carb intake around that amount. In time, you will have no problem "connecting" with the muscle you are working. You should be eating every 3 hours, 2-3 meals can be a protein shake and a low fat, low sugar sports or granola bar. To start, breathe in on the downward part of an exercise and breathe out on the upward part. It has been brought to my attention, that this diet plan is advanced. If you can add more, do so. Then we'll just have to take it from there. Personally, I would give up white bread, pasta and dairy products. Proper performance of every exercise is critical. This works well and powers me through my workout. By meals, I don't mean 6 five-course feasts. Once you do this for six weeks you should be beyond your original goal. Foods on the lower end of the glycemic index burn slower and more efficiently. being on the high end. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. You would find time to do your cardio fat burning sessions. In my business, (I work in a retail vitamin store), I get customers all the time who come in looking for the magic supplement that will pack on pounds of muscle overnight. Gradually increase regular foods into your diet. Â© 2020 Bodybuilding.com. In terms of actual gains, depending on the factors listed above, maybe 12-15 lbs. In fact, if you are scheduled to train and are still sore, take an extra day off. Currently, milk, or casein protein is popular because it's slow digesting, this is good if you can't have a shake as often as you'd like or before going to bed. It's important to have a post-workout shake—30-40 grams of simple carbs with the same in protein, within 20-30 minutes of training. Regardless of the goal, however, you have to go into it with some kind of plan. If fat loss is your goal, decrease calories by about 500 per day. Why? It is not a good idea to immediately pig out on tons of pizza and sweets. As far as protein, start emphasizing leaner cuts of meat. The time spent now will lead to much better long term results with a much smaller chance of injury. Now you are more than half way there. Your physique will be changing and you will be very happy about that. Â© 2020 Bodybuilding.com. If you want to add muscle, take your base calorie intake and add 500 quality calories a day, divided over your 6 meals. The following is an example of low carb, medium carb and high carb days: A note on meal replacement shakes and protein powder: Meal replacement shakes (Ex. Focus on chicken and turkey breast, egg whites and white fish. Of the B vitamins and at least 300 mg. of vitamin C. Creatine is a time tested product important for energy and volumizing—this means it can cause the muscles to swell in size. Syntha-6 is another of this type of product. Using breakfast as an example, look at the chart below: Carb cycling allows for the benefits of reducing carbs in terms of fat burning, while still maintaining good energy levels to perform your rigorous workouts. All this depends on your time and desire to burn body fat. This was likely due … You should also do cardio three to six times a week. Now, you must be sure your calorie intake is adequate and your protein intake is high enough. Your first month is more about learning how to perform the exercises correctly, so you should be using a weight that easily allows you to hit the prescribed 10-12 reps, with maybe 1-2 tough reps at the end. Having said that, it makes sense to at least be aware of what they are and what they do, purely from a knowledge standpoint. You can make these at home. But by the very nature of acquiring experience, you'll also be adding sets. The series will end with an in depth glossary of terms. They don't know what supplements do what and what they should using. One of the most misunderstood areas for new bodybuilders is nutrition. More importantly, eating more throughout the day will help boost your metabolism. Trial and error with weights really is an easy and somewhat fast way to get started—expect your first session to be one of trying different weight to determine comfortable working poundages. So, mistakes are common. It will also make it easier to stick to your diet. Not like in my day, when info was limited and hard to come by. A multivitamin is taken for insurance purposes, you will not make as much progress if you're lacking in key nutrients. Figure 1 gram of carbohydrate for 1 lb. Click here to determine your max heart rate! This stage (also known as the acute stage) usually lasts for three to five days unless aggravated by additional trauma, as happens when an athlete returns to participation too soon after injury. These are exercises that involve more than one muscle group, such as the squat, deadlift and bench press. If fat loss is your primary goal, you'll need to add some cardio to your program. For instance, if you eat a lot of fast food, make an effort to consume more nutritious meals. "Formula" powders include products like Muscle Milk—a blend of milk protein and mct's, and a little more carbs than usual.
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