- Measure your body, how many centimeters is your biceps, chest, etc..
- Train your WHOLE body, including legs, even if you only want to train the upper body, because it will help the overall growth hormone production which will help build ALL MUSCLE
- Keep in mind that we will not be able to get a 'six-pack' when bulking (muscle thickening)
- Keep training your abdominal muscles but keep in mind that to get a six pack, we should attenuate the layer of fat in the abdomen with diet
- ALMOST IMPOSSIBLE to thicken muscle (bulking) while losing fat (CUTTING)
- Do not expect too much like, will put on weight 10kg in 1-2 months.Increased 0.5 - 1lb per week of lean muscle mass is already very good
THE DIET:
- Find out your body type to determine your diet strategy
- In general, we need 18 calorie / pound body weight
- Use a benchmark of 40% Protein, 40% carbohydrate, 20% Fat.Adjust to the needs of the body (different each person)
- For carbohydrates, choose complex carbohydrates rather thansimple sugar
- For fats, avoid saturated fat, choose good fats such as flaxseed, fish, peanut butter, olive oil
- Drink as much water as possible (do not get bloated origin:)
- Better rather than excess calorie deficiency, especially forectomorph body type. We can further adjust the calorie and fat if too much when we started to look in the mirror:)
THE TRAINING:
THE SUPPLEMENT:
- Train each muscle once a week intensive as possible, and take care not to exceed 1 hour
- 45-55 minutes is the window of our development, more than that the body will become catabolic
- Do not feel that pain in the muscles is lost means we are allowed to train the same muscles the next day. The body needs rest to grow
- The body does not develop when we were practicing in the gym,but when we REST, so give your body time to rest.
- Do not force the body, TRAIN, EAT and REST, and progress will come:)
- Take a week off every 8 weeks, and returned with a variety of different exercises
- Do not forget stretching and warm up before exercise to avoidinjury
- Take the time about 90-120 seconds between sets
- Note the correct movement
- Start with a compound movement and end with isolation
- After 2-3 warm up sets, ranging GO HEAVY for a round 3 sets to failure
- Write down your progress so you can see how far you progress.
THE SUPPLEMENT:
- Multivitamins with Vitamin C is sufficient
- Try Creatine, Glutamine and ZMA
- Whey Protein is a must but try Proteins from REAL FOOD too.
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