Schedule: Day 1: Heavy Bench Press Day 2: Heavy Squat Day 3: Off Day Day 4: Off Day Day 5: HeavyTri's and Shoulders Day 6: Deadlifts Day 7: Off Day Day 8: Off Day The following eight days are the same, but with speed exercises.
There are three important types of fuels that your body uses; protein, carbohydrates, and fat.
We will start with protein. Protein is the building block for muscle. Studies have shown that a strength athlete needs approximately 1 gram of protein for every pound of body weight daily. That means if you weigh 200 pounds you will need 200 grams of protein everyday. An average chicken breast has about 20 grams of protein so as you can see that is a whole lot of chicken. So, this means in order to get enough protein you will need to use protein supplements. There are many types of protein, any will due, most of them come in a powder or bar form of anywhere from 25-50 grams per serving.
Next are carbohydrates. Carbs are what your body uses for energy. But be careful any carbs that are not used for energy will be stored as extra body fat. A simple technique to use, is to start by getting 2 grams of carbs per pound of body weight, which is double your protein intake, and adjust from there. If you need to gain weight increase your carb intake. Conversely, if you need to lose weight decrease your carb intake or increase your activity. More recently, I have had to go to a 1 gram of carb to 1 gram of protein ratio.
The third fuel is fat. Yes, fat is also an essential body fuel. Fat is the building block for most of your essential hormones to include estrogen and testosterone. Fat is also however, the building block for cholesterol. So this is the dilemma, you need fat but not too much. Luckily, exercise is what determines how much fat you need and how it gets stored; this is the whole LDL vs. HDL thing. HDL's (high-density lipids) are good and LDL's (low-density lipids) are bad. Just remember being high is good. Exercise helps your body to convert fat and LDL's to HDL's. This does not mean that you can eat as much fat as you want but it does mean that if you exercise and eat smart that you do not have to worry too much about your fat intake.
TIMING When and how much of these fuels you eat does matter. First protein, your body can only digest and use around 40-50 grams of protein at a time. This means you need to split your daily protein up into about 4 different intakes. With protein being important in muscle building you would like to get a protein intake a couple hours before and after you workout if possible. Next is carbs, which you remember is for energy but is stored as fat. This means that carbs before activity are good and carbs before bed are bad, enough said. Fat will take care of itself if you exercise. Oh Yeah, don't forget fruit drinks, pop, and alcohol are carbs.
Supplements I take SSP Nutrition's workout supplements for the following reasons:
PRE Taken before and during physical activity
The PRE-Workout formula addresses the critical needs of the body before and during physical exertion by enhancing energy levels, establishing focus, increasing strength and improving endurance. The PRE-Workout formula also helps maintain hydration and prevent the burning of coveted muscle during a workout. PRE will push you to get the absolute most out of your workout.
POST Taken immediately after physical activity
Failing to take the proper nutrition immediately after a workout can actually leave the body in worse condition than it was before the workout. The POST-Workout formula makes sure this never happens by scavenging free radicals, repairing damaged muscles and enhancing lean muscle growth potential. POST will allow your body to seize this critical moment and embark on the path to recovery.
LEAN MUSCLE MEAL Taken 1-2 hours after the POST-Workout formula, as a snack, or before bed
Proper supplementation should continue past the workout. The LEAN MUSCLE MEAL-Workout formula is a low calorie, lean muscle stimulator that contains vital time-released nutrients which open the anabolic window for the body. What this means is that your body continues to build muscle for hours past the workout. Take our LEAN MUSCLE MEAL and watch your body regenerate and recover faster than you ever thought possible.
