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The Perfect image1

Posted in: Articles by ProSource, Featured Content, Diet Articles, Training Articles, Supplement Articles
By Michael Roussell, PhD | Dec 12, 2012



Diet, Exercise, Supplementation and
Rest, All Working in Perfect Synergy


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You have to know what perfection looks like if you are going to shoot for it. Visualization is a key practice for success, but visualizing your head on the body of pro builders will only get you so far - execution is essential. Most people wake up and go through their days without any idea if what they are doing is right, wrong, or what optimal even is. Start visualizing yourself executing your perfect muscle building day. I always talk with clients about picturing and imagining the perfect day. While the perfect day doesn't happen every day, you can always strive for it. Here's what a perfect muscle building day looks like, including a sample diet plan of 3500 calories.

7:00am: Wake Up

 
8:00-8:30am: Breakfast
  • 3 whole eggs
  • 3 egg whites
  • 1 cup blueberries
  • 1 1/2 cup rolled oats
  • 3 slices turkey bacon
Supplements: Multi-vitamin, 2000 IU Vitamin D, 2-3 grams EPA/DHA, 2 grams Beta-alanine, 600mg Resveratrol, 2 capsules AndroCept

Notes: The multivitamin will help you cover all your nutritional bases that your diet might be missing. Supplemental vitamin D helps to ensure that your vitamin D levels are within the normal range as low vitamin D has been associated with low testosterone. The fish oil helps with muscle growth and fighting the excessive inflammation created due to intense training. Beta-alanine is one of the building blocks of carnosine, a powerful pH buffer in your muscles. The beta-alanine dose is separated throughout the day to minimize the tingling side effects that many people feel after they take it. Resveratrol is a powerful antioxidant that is famous for its potential anti-aging effects but it can also help with blood sugar control. AndroCept contains L-Carnitine/L-Tartrate which has been shown to increase androgen receptors on your muscle cells as well as decrease micromuscular damage associated with intense training.
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10:00-11:30am: Back and Biceps
Pre-Workout Nutrition (30 minutes pre): 10 grams BCAAs, 2 grams Beta-alanine, 6 grams citrillune malate,

Notes: The BCAAs will increase protein synthesis while training. They also provide an alternative fuel source for your working muscles. Beta-alanine and citrulline malate are your two fatigue blockers working to increase blood flow to your muscles (citrulline via its conversion to arginine), buffer decreases in pH (beta-alanine), and drive the clearance of ammonia (citrulline) so that you can squeeze out as many extra reps as possible.
A1) Snatch Grip Rack Pull (bar at knees): 4 x 6

A2) Lat Pull Downs (use lifting straps): 4 x 6
 
B1) Supinated Grip Inverted Row: 4 x 6 (1 second squeeze at top)

B2) Prone Trap Raise: 3 x 10-12
 
C1) Straight Bar Curls: 4 x 6
 
D1) Zottman Curls: 3 x 12

D2) Alternating Seated Incline Curls: 3 x 12 each
 
*90 sec rest between A1) and A2), 45 sec rest all other complexes

During/Post-Workout Nutrition: 4 Scoops MyoZene

Notes: BioQuest's MyoZene is a highly insulinogenic post workout supplement that contains a blend of sugars which research shows increases your body's ability to burn them as fuel while you train. It also contains hydrolyzed whey and additional amino acids. This give you readily absorbable available amino acids that will be driven into your muscles to fuel their needs and maximize protein synthesis. The addition of creatine to MyoZene is strategic because this is your most insulinogenic 'meal' of the day. Insulin increases creatine transport into your muscles. By adding creatine (or using a product like MyoZene that already contains creatine) you will be maximizing creatine uptake.

12:00-12:30pm: Lunch
  • 8oz 95% lean ground beef
  • 1 1/2 cups brown rice (cooked measure)
  • 1/2 cup black beans
  • 2 tsp extra virgin olive oil
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Supplements: 2 capsules AndroCept, 2 grams beta-alanine

1:00-2:30pm: Nap
According to Harvard researchers this is the perfect time to take a nap during the day and making sure your nap is 90 minutes long means that you will reap the benefits of each phase of the sleep cycle including deep sleep, which is physically restorative sleep and also when tissue repair occurs.

3:00-3:30pm: Shake
  • 3 Tbsp natural peanut butter
  • 1/2 banana
  • 1 scoop chocolate NytroWhey
  • 1 Tbsp chia seeds
  • 1-2 cups water
  • 3-4 ice cubes
7:00-7:30pm: Dinner
  • 8oz Salmon
  • 8 spears asparagus
  • 6oz spinach (sauteed with beans and olive oil)
  • 1/2 cup great northern beans
  • 1 Tbsp extra virgin olive oil
10:00pm: Go to Sleep
Sleep Supplements: 1 Serving ZMA, 40 grams casein

Notes: Going to sleep at 10:00pm and waking up at 7:00am will give you 9 quality hours of sleep. 40 grams of casein has been shown to increase protein synthesis throughout the night. The zinc and magnesium found in ZMA are readily depleted as a result of hard training. Magnesium is also a relaxant so it will help you get the best night sleep possible.

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LEAVE A COMMENT

richard carson says:

Great! how about putting that together for someone who works graves. 1030p-630a.No one ever designs anything for us and there are a lot of us. Try it!
8/18/2013 8:15:19 AM Reply

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Disclaimer: The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.





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