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Best Diet Plans: A Step-By-Step Guide To Fat Loss



Posted in: Articles by ProSource, Diet Articles, Training Articles
By Douglas Kalman | Feb 21, 2007



fat loss article Bodybuilding and nutrition, weight loss and diets can seem very confusing at times. Have you ever wondered why is it that some people can eat whatever the heck that they want and still have a six-pack? Some of these people even drink a six-pack and yet still stay ripped and look fit. Then there are those of us who struggle on an ongoing basis to keep a tight, ripped look and be functional in the gym and in life. You believe that your diet is right, you go to the gym on a pretty frequent basis and even believe that you know what you are doing once at the gym, but perhaps, just perhaps there are keys to "rippedness" that you are not exploiting. Thus, this article aims to arm you with the basic knowledge of just how to maximize your gym activity (exercise), cull your diet (food manipulation) and use the best weight loss supplements when appropriate to get that extra edge. The edge that separates you from the person who always looks like they are one or two months away from being or appearing fit.

The Diet
When it comes down to it, if you are not eating just right and maintaining the best diet plan for your body, than all of the effort you put into the gym, extracurricular physical activities and the like will not allow you to properly reveal the results of your efforts. It truly, unfortunately is that simple. Many pro athletes and body builders will tell you that diet makes up to at least 80% of their performance (or look). Physique augmentation is more than just hitting the gym and in fact it is quite easy once you find the right formula that works for you. That formula has a common thread that will work for all of us and that thread should be your basis of eating and training. If we are what we eat, then your performance in and out of the gym must be fueled by the right sources of energy and building blocks. Those sources from a global viewpoint include protein (first and foremost), carbohydrates and smart fats. Please realize that not all of the macronutrients are created equal. This means that a fat is not just a fat, and protein sources are not equal across the board. Thus, for this reason, understanding key elements of the macronutrients is important for physique manipulation.

Protein

As body builders, we love protein. From the days of liquid collagen until today where we have superb-tasting protein supplements, body builders have always gravitated smartly to ingesting extra protein beyond that of what was in their meals. Back in the day when Jimmy Carter was President, protein supplements mostly consisted of liquid collagen (liquid aminos) and raw eggs (yuck). Today we enjoy protein-rich Hood"® milk/dairy, Supreme Protein bars or NytroWhey . However, if we are discussing protein we must realize that food sources should come first in our gastronomic lives and protein supplements should be used as extra or additional sources of protein or be used for their convenience (it is not always easy to eat a steak while driving to work, but it is easy to drink a protein shake). From a food standpoint, red meat rules the physique kitchen with the following foods all coming in a close second: chicken, turkey, fish, bison, buffalo, duck and venison. Pork is left off because of its saturated fat content. The higher fat the food, the less protein per bite that you get. Therefore, always get leaner cuts of meat so you can maximize your net protein intake, while minimizing fat intake (fat is important, but we want other sources of it as physique enthusiasts). Sources of foods that contain protein, but where protein does not comprise the majority of the food should not be thought of as solely protein foods. One example is dairy. Sure there are defatted or non-fat versions of cheese, milk and cottage cheese out there, but on a per serving basis, these all (except "Carb CountdownTM drinks) contain more carbohydrates than they do protein. Think of these foods as secondary sources of protein and make sure to watch the saturated fat content of these. Many people wonder how much protein they should intake. In science, this is still controversial. From a percentage point some recommend anywhere from 10 to 25% of your total calories, while others believe that the more trained you are the less protein that you need. However, I would point out that there has never been a study to examine muscle gains on a low versus a higher protein diet. We do know from observation that vegetarian body builders do not appear to gain as much as their meat eating friends. My rule of thumb for most people is divide your weight in pounds by two (i.e., 200/2=100) and the resultant number should be your minimal protein goal for the day. If you wish to have a range, than do the same type of equation, but this time determine 3/4's of your weight (200 x 0.75 = 150) and this number in grams should be your top intake for protein. If you weigh 200 pounds, your intake range is 100 to 150 grams of protein per day. These guidelines are just that, basic guides, however your personal protein needs may be higher especially if you weigh more than 200 pounds or eat a whole heck of a lot of calories. If you suffer from kidney disease and are into weight training (which is a good thing), than your protein guidelines are different and that can be subject for a whole different article. Protein timing may just be the most important aspect of egging your body to accumulate more muscle as a result of your weight training. This is where the smart use of protein supplements comes into play. Research has found that when you ingest protein before or after training, there is a greater stimulus and less breakdown of muscle tissue ( muscle protein synthesis; MPS). The protein intake needs to be at least 12 grams (about a level scoop) and it should be mixed with carbohydrate. Okay, so far you have two key tips here - make a protein shake/drink and drink about half of it prior to training (< 1 hour) and finish it as soon as you can after training. To further maintain MPS and to decrease the amount of muscle protein breakdown (an inevitable result of training) make sure to eat a meal that contains both carbohydrates and quickly absorbed protein within two-hours of completing your workout. Thus you will get at least three bumps in circulating amino acids (proteins) in your blood which can and will help you to build muscle while minimizing catabolism.

Carbohydrates

Many of us think of carbohydrates as breads, cakes, ice cream and the like. However there is much more to carbohydrates and these should not be demonized, but rather used for what they are best suited to be: energy and sources of health promotion. Carbs can be used to gain mass-- muscle mass and not Al Bundy mass. The intensive Dr. John Berardi effuses that for weight lifters to get the maximum out of a carbohydrate, the timing of its intake must be precise. In other words, midnight munchies of cookies is not going to help keep you ripped. However, if you learn how and when to combine carbohydrates with proteins in the meals that surround your one or two workouts per day, than your body becomes much more efficient at fat burning all day long. Let's take a look at this approach. With carbohydrates we have ones that occur with fiber and ones that don't. The more "whole" a carbohydrate the better it is for your body. Meaning that carbs that contain fiber, resistant starch and the like, have less of an impact on blood sugar. The carbohydrates that are comprised of simple sugars include glucose, fructose and the like. When you look at a food label and you view the section marked Carbohydrates, if you view the part marked sugars, it provides you with a pretty good ballpark figure for how much simple sugar is in the product. Unless it is a post-workout shake or your first post-workout meal, than ideally this amount should be less than seven grams per serving. In my scheme, eating for leanness is best achieved if you combine proteins with fibrous carbohydrates and a drab of healthy fats for most of your meals. For example, scrambled omega-three enriched eggs with vegetables and one sliced orange. Or you can have a flank steak with two cups of steamed broccoli, one cup of saut"ed mushrooms and onions along with drabbed olive oil onto the vegetables. This style of eating features fiberous carbohydrates and proteins, both building blocks of muscles, fullness and satiety.

Fats

The right fats in your diet can help you achieve a phat look. Sure fried chicken tastes great, but it is more likely to clog your arteries and to promote belly fat than if you incorporated congugated linoleic acids (CLA), olive oil, canola oil and Enova"® oils into your daily gastronomic regime. From a food perspective, fish fats or omega-three fatty acids from either cold water fish or supplements provide anti-inflammatory effects and help decrease the very cytokines that fight your muscle gain when your body is under stress. Thus, aim to eat fish such as salmon, mackarel or sardines at least twice per day or if you do not like fish, supplement with one to two grams of fish oil (I use ProSource Omega 1250 ) on a daily basis. From an additional foods perspective, use healthy fats that can help level off insulin levels, add to satiety, promote good heart health and have some anti-catabolic activity, such as olive and canola oil. There is also some evidence that Enova"® oil, which is rich in diacylglycerols, can help with weight and fat loss. Therefore it too is okay to have in your scheme.

Sample Diet

The following 7-Day meal plan should be followed to a "T" in order for you to get the best and most expedient results. All "meals" should be spaced about three to four hours apart. The use of dietary supplements will be discussed in another section of this plan. The section on dietary supplements details exactly which ones to consider and when they should be used.
Day 1 Day 2
Meal One 12 ounces water 1 slice whole wheat bread, toasted 3/4 cup of Egg Beaters® (or generic equivalent) cooked in a non-stick pan, scrambled. Meal One 12 ounces water 1 low-fat yogurt (8 oz.) 1 cup of diced fruit
Meal Two 12 ounces water 2 scoops of NytroWhey protein powder (mix in a shaker or blender with a few ice cubes) Meal Two 2 scoops Nytro Whey protein powder 1 bran muffin
Meal Three 12 ounces water 1 grilled chicken breast (spiced to taste) 2 cups of steamed (or microwaved) mixed vegetables (you can use frozen blend from your local supermarket) 3 to 4 sprays of "I cannot believe it is not butter" sprayed on the steamed/microwaved vegetables. Meal Three 12 ounces water 2 slices whole wheat bread 4 ounces sliced lean turkey (i.e., Healthy Choice or Boars Head) 1 slice Alpine Lace cheese 2 tsp. mustard for the sandwich 1 apple
Meal Four 8 ounces water 1 scoop Nytro Whey protein powder Meal Four 12 ounces water 6 ounces grilled salmon, spiced to taste 1 stalk of asparagus spears (about 12 spears, steamed or microwaved)
Meal Five 8 ounces water 1 InStone Protein Pudding (flavored protein rich pudding) Meal Five 12 ounces water 1 cup 1% cottage cheese
Meal Six 12 ounces water 2 cups of mixed greens salad (can use bagged salad greens from the supermarket) 1 cup of diced broccoli, carrots, mushrooms mixed into the salad greens 2 tablespoons of reduced fat salad dressing 6 ounces of flaked tuna (water packed, mixed into the salad) Meal Six 12 ounces water 4 ounces of grilled lean hamburger 1 ounce of reduced fat cheese (Alpine Lace) - melt onto burger 1 cup of diced saut"ed mushrooms and onions
Day 3 Day 4
Meal One 12 ounces water 2 scrambled whole eggs 1 slice whole wheat bread 1/2 cup sliced pineapple Meal One 12 ounces water 1 cup of 1% cottage cheese (buy the type that has pineapple or peach in it) 1 slice of whole wheat toast
Meal Two 12 ounces water 2 scoops of NytroWhey protein powder 1 apple Meal Two 1 packet instant natural oatmeal (you can sweeten it with one packet of Splenda® or Equal®. Make it with water and not milk) 12 ounces water with 2 scoops of NytroWhey protein powder.
Meal Three 12 ounces water 2 slices whole wheat bread, toasted 3 slices of Alpine Lace® reduced fat cheese 2 slices of lean roast beef (i.e., Healthy Choice®) 1 peach Meal Three 16 ounces water 2 cups of mixed greens salad with 1 cup of pieces of broccoli, cauliflower and baby carrots 1 can (6 oz.) of flaked albacore tuna (mix into salad) 2 tablespoons of reduced fat salad dressing
Meal Four 12 ounces water 1 broiled turkey breast, spiced to taste 2 cups steamed or microwaved mixed Japanese vegetables (from the frozen section of the supermarket) 1 cup of unsweetened applesauce Meal Four 12 ounces water 2 scoops NytroWhey protein powder
Meal Five 12 ounces water 1 InStone Protein Pudding Meal Five 16 ounces water 6 ounces of grilled flank steak (spiced to taste) 1 cup steamed French string beans (can be microwaved) 1 small sweet potato, baked
Meal Six 2 cups of Hood Low fat Carb Countdown milk (very low carb, high protein "milk") Meal Six 12 ounces water 1 cup of unsweetened applesauce
Day 5 Day 6
Meal One 12 ounces water 2 scrambled whole eggs with 1 slice of Alpine Lace® cheese (melt into eggs) 1 small orange Meal One 12 ounces water 1 cup of Shredded Lightly Sweetened Spoonfuls (Wheat) 1 cup of Hood® Carb Countdown milk (the low-fat variety) 1/2 grapefruit
Meal Two 12 ounces water 2 scoops of NytroWhey protein powder Meal Two 1 Dannon Light® or Light flavored yogurt
Meal Three 12 ounces water 2 slices of whole wheat bread 4 slices of lean roast beef Sliced lettuce and tomato 2 tsp. mustard for the sandwich 1 apple or pear Meal Three 16 ounces water 1 broiled chicken breast (spiced to taste) 1 cup of broccoli with low-fat cheese sauce (see Green Giant frozen vegetables in your supermarket) - eat 1/2 of the pouch contents, microwaved)
Meal Four 12 ounces water 1 InStone Protein Pudding Meal Four 1 apple, sliced with 1 tablespoon Smucker's Natural Peanut Butter
Meal Five 16 ounces water 1 small dinner salad 2 tsp. reduced fat salad dressing 6 ounces grilled Tuna steak (spiced to taste) 1 cup steamed broccoli (can be microwaved) 1/2 cup cooked squash (found in frozen section of supermarket) Meal Five 16 ounces water 1 small dinner salad with 1 tablespoon of reduced fat dressing 1 Weight Watcher's French Bread pizza
Meal Six 12 ounces water 2 Polly-O® string cheese strips Meal Six 12 ounces water 2 scoops NytroWhey protein powder
Day 7
Meal One 16 ounces water 3/4 cup Egg Beaters® scrambled eggs 1 slice whole wheat toast 2 figs
Meal Two 12 ounces water 1 cup of Dannon Light® (1 serving)
Meal Three 12 ounces water 4 ounces grilled hamburger (buy 96% percent lean) 1 slice Alpine Lace® cheese (melt onto burger) 1 cup of diced mixed fruit (can use canned fruit if it is packed in it's own juice)
Meal Four 12 ounces water 2 scoops NytroWhey protein powder
Meal Five 12 ounces water 6 ounces of grilled tilapia (can have grilled perch, orange roughy or snapper instead) 1/2 pouch of cauliflower with reduced fat cheese (use Green Giant brand from the frozen section of the supermarket)
Meal Six 12 ounces water 1/2 cup 1% cottage cheese

Training
Without doubt, high-intensity, consistent training is what leads to great fitness and a nice ripped look. If you couple this style training with a solid eating plan, all should fall into place. Here are a few examples of training programs that you can use to "cut-up" while improving your appearance and fitness levels.

PLAN 1: Seven Day Workout Plan

The Warm-up Before you start this exercise routine, on each day of exercise it is advised to do a minimum of 10 minutes of treadmill or exercise bicycling. The first five minutes of either exercise should be at a comfortable pace. The last five minutes of your warm up should be at a challenging pace. For example, if walking or jogging on a treadmill, increase both the speed and the incline until it becomes difficult for you to carry on a conversation with the person next to you, even if you were not planning on talking to them.

Day One Workout

After you have finished your warm-up it is time to get started with Antagonistic endurance training. This style of training is designed to maximize the energy output, while minimizing the time you spend working out. All exercises are to be done with one warm-up set. That is, do the exercise with one-half the weight that you normally do and do at least 20 repetitions.
  • Incline Chest Press - This exercise can be done with free weights (incline bench), on a machine or with dumbbells. After your warm-up set, pick a weight that you can lift for 12 to 15 repetitions (reps). Do one set and immediately go on to do the next exercise with the minimum rest time required to move to the next exercise.
  • Lat Pull downs - This exercise is typically done on a machine. After your warm-up set, pick a weight that only allows you 12 to 15 clean repetitions. Once you have completed the set, go immediately back to the Incline Chest Press and do another set.
  • Do three go-rounds of the Incline Chest Press and Lat Pull downs. This is your first experience with "antagonistic-synergy" in action!
  • Seated Row - By now, your body should be fully warmed up and ready to go into each successive exercise at full throttle. This exercise can be done on either a machine (like an Icarian or Hammer machine) or on the cable row. Pick a weight that only allows you to complete 12 to 15 repetitions. Right after your first set is done, go to the Flat Bench.
  • Flat Bench - This exercise is completed on a machine with free weights, and can be done with dumbbells. Pick a weight that allows you to safely lift no less than 12 times and no more than 15.
Do three go-rounds of the Seated Row and Flat Bench. You are now well on your way to understanding "antagonistic-synergy" in training. Finish up by doing two sets each alternating in-between pull-ups and dips. Most gyms have a pull-up/dip machine - use it! Do as many repetitions as you can for each exercise with minimal amount of rest time between sets. Once you have finished exercising with the weights, it is time to head to the treadmill. Get on the treadmill and start walking. Pick a pace that is as close to running as you can get without actually running. For most people this will be about 4 or 4.5 miles per hour. Set the timer for 20 minutes. (Don't worry, at the end of 20 minutes you will not "pop" like an egg timer!) You are going to alternate the incline of the treadmill every two minutes. At the low end, pick an incline of one-degree, on the high end; we want you to elevate the treadmill to seven degrees. So, every 2 minutes for about 20 minutes you will alternate the incline from 1 to 7 degrees while walking at a pace that is almost jogging. When you are finished, call it a day - you are all done with today's workout.

Day Two Workout

Day two of the workout schedule is one where we look to maximize short-term energy exposure. In general, weight lifting supports long-term metabolic enhancement, while running and aerobic activity is great for burning calories "in the now." Day two exercises will be about being in the now. After warming up, go for a five mile run. Aim to do the run in < 40 minutes. When finished with your cardio for the day, head off to a place where you can do abdominal exercises. Ideally you will have a stability ball (often referred to as a Swiss ball). Do three sets of as many repetitions as you can of each of the following exercises: Straight crunch, stability-ball pull-in, and the reverse crunch.

Day Three Workout

Today, it is about hitting the biceps and triceps in a unique way.
  • Standing Bicep Curls - This exercise is to be done with a barbell. Do a warm up set with a weight that is about half of what you would normally curl. When finished with the warm-up set, get into your exercise. Pick a weight that you can curl in a safe fashion up to 15 repetitions. When the first set is completed, head immediately over to the Tricep Pushdown Machine.
  • Triceps Pushdown - This exercise is typically completed on a pushdown machine. A straight or cambered bar is normally used. Pick a weight that you can use for 15 repetitions. Once done with the first set, go back to doing Bicep Curls. Now, repeat this circuit for three sets of each exercise. Remember, antagonistic-synergy is in action, so push yourself and keep the time between sets to a minimum.
  • Incline Bicep Curls - This exercise is great for elongating the bicep and bringing about the "peak" of the muscle. As my football coach used to always say - "curls for the girls, boys." In other words, this exercise is great for bringing out the look of a full, peaked bicep." Sit on an incline bench. Set the incline back so that it is about 45 degrees. Sit leaning back and curl the dumbbells with your palms centered and with purpose. Use a slow contraction and even a slower relaxation. In other words, allow yourself 1-2 seconds on the "curl" and 2 to 4 seconds on the return. Perform one set of 12 to 15 repetitions. After you complete the first set it is off to blast your triceps.
  • Triceps French Press - This non-caffeinated exercise is a great mass blaster for the triceps. This exercise is performed lying on a flat bench. You lie on your back and use a cambered bar. Take an inside grip or one that is comfortable for your wrists. If you are unfamiliar with the lying French press, take a gander at Arnold's Encyclopedia of Bodybuilding or even do a "Google" to get a pictorial of it. Do one set (to start) of 12 - 15 reps. After you complete one set, go immediately back to the Incline Biceps Curl.
Perform three full circuits of these biceps and triceps exercise. The twist is that since your triceps are about 40% larger than the biceps, do two full extra sets of the lying French press once you have completed the biceps-triceps circuit. Get on the treadmill and start walking. Pick a pace that is as close to running as you can get without actually running. For most people this will be about 4 or 4.5 miles per hour. Twenty minutes is all you will need today for rendering the fat. You are going to alternate the incline of the treadmill every two minutes. At the low end, pick an incline of one degree, on the high end; we want you to elevate the treadmill to seven degrees. So, every two minutes for about 20 minutes you will alternate the incline from 1 to 7 degrees while walking at a pace that is almost jogging. When you are finished, call it a day - you are all done with today's workout.

Day Four Workout

This day is about resting and doing nothing. Kick back, relax, you deserve it. Hah, I am only joking. There is no rest if you are looking to slash your body fat. Your offensive ambush cannot be taken lightly. So today you will do stadiums. Try to locate any extended staircases that you may have in your neighborhood. If you have access to a collegiate or professional football stadium, you are set. If you do not have these free workouts facilities, locate an apartment building that has at least 10 stories. Guess what you are going to do today? That's right, run the stairs. Here is how you do it if a stadium is your venue of choice. At the bottom of the stairs start running up taking two steps at a time if you can. Once at the top, run across the row until you encounter the next set of stairs and walk briskly down to the ground (bottom step) and run back up. Repeat this up, over and down and back up routine for 35 minutes. Make sure to stretch out after you have finished. You may also want to walk for a bit after you have completed the run to cool down. If you do not have a stadium to use but can find an apartment building with at least 10 flights, get to it! Run while taking two steps at a time, and run to the 10th floor. Turn around and walk down the stairs until you reach the 5th floor. Once at this floor, run back to the top floor and walk briskly down to the 3rd floor. Now, run back up to the 10th floor and walk back to the 5th. Repeat the run up, walk down, alternating between the 3rd and 5th floors until you have run/walked for 25 minutes. Once done, stretch out, drink some water and go hit the abs. When you are finished with your cardio for the day, head off to a place where you can do abdominal exercises. Ideally you will have a stability ball (often referred to as a Swiss ball). Do three sets of as many repetitions as you can of each of the following exercises: straight crunch, stability-ball pull-in, and the reverse crunch.

Day Five Workout

Now is the moment of truth. The truth today is that you truly deserve a break, so take today off and rest!

Day Six Workout

You know those two sticks that allow you to propel forward or backward? These pogo sticks that let you bound or jump out of the way of a running dog are just begging for a workout, so let's placate the legs and train them for looking great.
  • Step-Up Lunges - Today, you will start working the legs by finding a bench that is about 12 inches in height. I want you to start from a position that is about one to two feet from the bench. Step forward and with whichever leg you wish, step fully onto the bench. The other leg should join on the bench once you are set. In true fashion, the exercise is really a lunge, step up and follow-up step up, and a reversal so that you can repeat. Do at least 12 step-ups per each leg. Pick a dumbbell weight that is about 20-25% your body weight (if you weigh 100 pounds, the dumbbells should total 20 pounds). Do three sets of each leg prior to moving onto the next exercise.
  • Hi Leg Press - We have all done a leg press, but this type of leg press is different - it stresses the hamstrings and the rear. Place the seat in such a position whereas the back support is about three slots away from the last hole. Sit in the leg press and place your feet high up on the pressing board in such a manner whereas only your heels are firmly set. Your feet should be shoulder width apart. Having your heels only on the pressing board (keeping your foot placement high) allows the stress of the downward movement to be transferred from your quadriceps to your hamstrings and lower gluteal muscles. Slowly lower the pressing board downward toward your thighs, keeping your heels only on the top of the board. The top half of your feet will hang over the top of the pressing board. You may find that your lower back/butt curls away from the back pad and this is ok - it is the normal compensatory movement by the body to avoid a compression injury. The important movement is the negative or eccentric downward movement of the high-foot leg press. This, when done enough (high repetitions with moderate weight) the exercise will help tighten the butt and help tighten the tie-in of the hamstrings and gluteus maximus and minimus. Make sure to do 15 - 20 repetitions for 4 sets. Always do a 3-0-1 pace. The use of a "3-0-1" pace is used to indicate use of 3 seconds for the eccentric part of the movement, 0 seconds at the midpoint of the movement and 1 second to explode to a complete contraction or extension. This system of training nomenclature is used throughout this article and by better exercise physiologists.
  • The Leg Curl - The exercise is started with you snuggly positioned into the leg curl machine. Make sure the curl pads are nestled on your Achilles tendons. The idea is to have the knees slightly bent (not hyper-extended) and the footpad resting on your Achilles tendon (back on the ankle). Your knees should be a position where you are comfortable curling the chosen weight. When curling the weight, always try to point your toes away from you thus enabling you to concentrate on curling with your hamstrings. When curling the weight up, remember to keep your hips on the bench and toes pointed forward. Make sure you move the weight through a full range of motion (ROM), and curl your feet as close to your butt as you can go. Give those hamstrings a little squeeze throughout the contraction and again at the top of the rep, then lower the weight under control to the starting position. Ideally this exercise should be done in a very controlled fashion. Aim to do 12 to 15 repetitions in a 3-0-1 fashion. Four total sets is your goal.
These exercises are all you are going to do for the legs. You always can do calf raises if you wish or even Smith machine squats instead of dumbbell lunges. That is your call. We are trying to not overdo the leg muscles since these legs are also powering us through the cardio sessions. Speaking of cardio, once you finish training legs, go find yourself either a Precor Elliptical or an exercise bicycle and do 30 minutes at a moderately challenging pace. After you finish, call it a day.

Day Seven Workout

Today is about cardio and abs. Today's cardio session is to be done on both the treadmill and the rowing machine. I want you to go grab dumbbells that are about 15 to 20% of your body weight. Hold these to the side of your body. Start the treadmill so that it is on a 2% incline and the pace is 3.5 to 4.0 miles per hour. Walk holding the dumbbells either to your side or slightly swinging naturally. Walk for a total of 40 minutes. Without hesitation, go over to the seated rowing machine (yes, the same one that you see many runners use). Most gyms have one to three of these. Strap your feet in and start the computer. Pick competition setting. You will now be racing against the machine's rowing team. The goal is 10 minutes of "crew" rowing and of course, for you to beat the machine. Once you finish, it is time for training your abs. Alternatively, you can go for a 5 mile run; aim to do so in less than 40 minutes. Once done with your cardio for the day, head off to a place where you can do abdominal exercises. Ideally you will have a stability ball (often referred to as a Swiss ball). Do three sets of as many repetitions as you can of each of the following exercises: straight crunch, stability-ball pull-in, and the reverse crunch. You may also use the typical gym machines if you wish.

PLAN 2:

The goal of this set of workouts is to help you bulk up in size and strength without you losing or altering in a negative fashion your body composition. The workouts are to be intense and be maximal effort for the "prescription".

Workouts
- all lifts should be at 70% of your noted one-repetition maximums and the goal range is 10 to 12 reps per set. Take 1-2 minutes between sets.

Day 1

Chest
  • Start with two sets of 50 strict push-ups
  • Incline bench press (dumbbell) 4 sets of 10-12 reps with 1-2 minutes between sets
  • Dumbbell Flat Bench Press - unilateral, do these pressing the weight in one arm at a time, alternating arms. This works strength and balance. Four sets of 10-12 reps per set.
Back
  • Start with four sets of pull-ups as many reps per set as you can do with no more than 2 minutes between sets.
  • Bent over straight bar rows. 4 sets, 10-12 reps/set
  • Lat Pulldown 3 sets of 12 to 15 reps per set. Do pulldowns to the FRONT, not back.
  • Back extensions or good mornings 2 to 3 sets of 10 reps per set
Abs
  • Crunches
  • Leg lifts
  • Bicycle rides while crunching
  • GOAL to complete a total volume of 200 good reps.
Day 2
Cardio day

On a treadmill, after a 5 minute warm-up do the following: Walk/run for five minutes at each one of these speeds and incline grades: 3, 4, 5, 6, 7 and 8 miles per hour at 7, 6, 5, 4, 3 and 2 degrees incline. This is about 30 minutes of variable running. After you finish, walk at 3.8 miles per hour at a 5-degree incline for 10 minutes and stretch out and call it a day

Day 3

Biceps
  • Seated on a "L" bench, alternating dumbbell curls, strict form of 4 sets of 10-12 reps/set
  • Preacher or "incline" curls with a dumbbell. 4 sets of 10-12 reps/set
  • Hammer curls 2 sets of 15 reps per set
Triceps
  • 2 sets of dips at 25 reps per set. Slow, strict form
  • Lying on a flat bench, do "French Presses" for 4 sets of 10-12 reps/set
  • Standing, do a reverse grip (palms towards you) overhead dumbbell triceps extension for 4 sets at 10-12 reps/set
Abs
  • Crunches
  • Leg lifts
  • Bicycle rides while crunching
  • GOAL to complete a total volume of 200 good reps.
Day 4
[AM (or morning)]
  • Go for a 5 km (3.1 miles) run. Goal is to finish in less than 30 minutes [PM (Nighttime)] Shoulders
    • Seated in an L-shaped bench, do "Arnold" Presses, 4 sets of 12 reps (after warming up thoroughly)
    • Standing lateral raises, do the range of motion to complete lift of parallel to the floor. Four sets of 10 to 12 reps/set
    • Rear delt flyes (slow and controlled) 4 sets of 10-12 reps/set.
    • Shrugs - as heavy as you can go for four sets for 10 reps per set.
    Abs
    • Crunches
    • Leg lifts
    • Bicycle rides while crunching
    • GOAL to complete a total volume of 200 good reps.
    Day 5 Off, day of rest. 

  • Day 6 Legs
    • Warm-up with 5 minutes on the bike or stair-climber.
    • Take two dumbbells of about 25 to 35 pounds (one in each hand) and do walking lunges. Take ten steps per leg. Take a 2-minute break between sets, do three sets total.
    • Three sets of full range of motion squats (using the barbell) for 10-12 reps per set, 3 sets
    • Leg curls, four sets of 10-12 reps per set.
    • Romanian dead-lifts, 3 sets of 12 reps per set.
    Day 7 Cardio This will be cardio-swapping day
    • Bike, go on a lifecycle and bike at 50% effort for 20 minutes. Alternatively, you can bike outside for 20-minutes. Another Alternative is to jump rope for 20-minutes or to swim for 20 minutes (you can do this after doing treadmill)
    • Treadmill, walk on the treadmill alternating walking with sprinting: Walk for 2 minutes at 3.5 miles per hour to be followed by running at 7 MPH for 1 minute. Do this alternating walk/run for a total of 15 minutes. Do this all at a minimum of a one-degree incline, you can do this also at a 5-degree incline if you want.
    Abs
    • Crunches
    • Leg lifts
    • Bicycle rides while crunching
    • GOAL to complete a total volume of 200 good reps.
    Tying in Supplements One of the aspects about cut dieting is that specific dietary supplements can aid in obtaining the results either in a more expedient fashion or with greater ease. When culling the research, it becomes evident that two types of supplements may be beneficial. These are the aspects of increased satiety and metabolic support. Thus the following metabolic support plan has been created to help you achieve the goals you seek with a tad more ease and general comfort. The following dietary supplements should be used DAILY and follow label directions for use.
    1. Multivitamin with minerals: Use the ProSource MegaMax Multi-Vitamin. 2. Green tea: Use Ultra GTX. 3. Weight Loss Support: Use Tetrazene ES-50.
    A Fat Burning Summary There you have it. A foolproof exercise and nutrition plan coordinated with smart recommended supplements to optimize your metabolism; support your physical efforts and to keep your engine revving the best it can be. It is quite easy actually, if you can eat in the manner described above, train with the varying intensity as described herein and support your metabolic transformation efforts with smart supplements, than you have all of the right keys for your ripped success. Douglas S. Kalman MS, RD is a Director in the Nutrition and Endocrinology Department of Miami Research Associates (www.miamiresearch.com) and contributes to the ProSource Forum.




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    Disclaimer: All rights reserved. Healthy weight management and substantial weight loss are best achieved by making lifestyle changes, such as lowering caloric intake and increasing exercise activity. Clinical evidence indicates that when used in combination with a sensible diet and exercise, the key ingredients in this product can support your weight loss program. Consult a health care professional before beginning any weight-loss program. Read and follow all label instructions before using. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.





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