10/15/2017 0 Comments 170 Pound Bodybuilder Diet PlanLose 2. 0 Pounds Fast - Diet and Exercise Plan to Lose 2. Pounds. Karen Pearson. Advertisement - Continue Reading Below. So you've been wanting to slim down. Has it come to the point where you're saying, . This weight has to go? If so, you're on the right track; making the commitment is the first step. Here's the second: a simple, sensible exercise and eating plan. Follow our program and drop those pounds in 9. Month One: The Starting Line. Goal: to lose seven pounds. Time: three 4. 0- minute sessions per week. Status report: This month you'll begin to burn calories, boost your metabolism, and see inspiring results! Gain mass and build lean muscle in just 3 months with this bodybuilding meal plan. Is your weight healthy? Use the calculator below to find out. If your actual body weight falls within 10% (above or below) the weight calculated, you are within a. 10 Step Bodybuilding Diet Action Plan. I'll go over each step in detail, but here are all ten steps at a glance: Need-to-Know Basics. Searching for Warrior Blend - Chocolate (2.2 Pound Powder) by Sun Warrior? Shop now for free shipping on orders over $25. Cardio: Start with 2. Target heart rate: 1. To determine, place your index finger on the artery between your collarbone and jawline. Count beats for one minute. Strength/resistance: Next, perform these exercises. Start with a weight that's heavy enough so you . Just don't get tempted into . The best is yet to come. Cardio: 2. 5 minutes, with increased intensity (on a machine, increase the incline or the resistance; if you're outside, cover more terrain in less time).
Target heart rate: 1. Strength/resistance: Repeat the program from last month but push harder. You can also intensify the workout by slowing your speed from a three count to a four count. Reps: two sets of 1. ![]() BuiltLean workouts are based on our ![]() Woman Suffering from Endometriosis Pens An Emotional Love Letter to Her Husband. Month Three: The Home Stretch. Goal: to lose six pounds. Time: five 9. 0- minute sessions per week. Status report: Either you've followed the plan to the letter and are looking good, or you've got some serious catching up to do. Here is your final assignment. Cardio: 3. 0 minutes, high intensity. Target heart rate: 1. Strength/resistance: Repeat the exercises, upping the weights slightly. Just remember: fail, fail, fail. Reps: three sets of 1. The Exercises. Standing Biceps Curl. Step- up. Modified Push- up. Shoulder Press Lunge. Back Row in a Partial Squat. Squat with Lateral Raise. Contact your physician before beginning any diet or fitness program. How Do I Get To 5% Body Fat? I want an elite transformation. What's the best way to do one? Maybe you think that transformations are just about big fat guys holding a newspaper, but I assure you even elite guys who train hard and stay relatively lean all year long want to transform. To me, an impressive transformation is a guy going from 1. I know just how hard and how seriously dedicated that guy had to be to accomplish that task. To get in range of 5 percent body fat, I assume you've probably been busting your ass for years in the gym and kitchen. You're not a rank beginner; you know the basics and have already made fitness a substantial part of your lifestyle. I can help you go the rest of the way. Each body is different, so what works for me may not work perfectly for you. Take what's useful to you and then make changes according to your own nutritional and exercise needs. Off- Season Guidelines It's pretty hard and can actually be counterproductive to hold sub- 7 percent body fat year- round. Life is too short to spend the entire time worrying about five extra grams of carbs. We all need a break and some downtime to enjoy the sweet things in life. The time off from serious dieting is good for our bodies and our mental focus; it allows us to grow, recover, and come back even stronger. Every good training program allots time for an athlete to recover, and your nutrition plan needs to follow a similar protocol. This time allows me to recover from the hard work I've done, physically and mentally. It's also around the holidays so I can spend time with my friends and family without fear of eating an extra cookie or some cake. This little break from dieting doesn't mean that I let myself go completely. I still track my macros; I just leave an allowance for extra cheating. Life is too short to spend worrying about five extra grams of carbs. My daily macro plan contains about 3. I allot one cheat meal each week. Using this plan, I stay around 2. I have good energy and feel strong. My totals may seem low to some of you, but I like to stay in striking distance of shoot- ready shape. I stay away from pastas and breads almost entirely. This is not a rule that everyone must follow, but I've found that leaving bread and pasta out of my diet keep me from spilling over into the fatboy range. The majority of my carbohydrates come from fruits, berries, oats, vegetables, and small amounts of rice and potatoes. During this time, I continually lower my carbohydrates by 2. I'm down to 5. 0 grams per day for the last two weeks. While my total calories go way down, protein still makes up roughly 4. Yes, I believe in nutrient timing and the hormonal response to training stimuli, so you can keep eating your Pop- Tarts and I'll stick to what has worked for me. I make sure that the fat comes from healthy sources. I love avocados, coconut oil, and my one true love will always be peanut butter! During this time, I continually lower my carbohydrates by 2. I'm down to 5. 0 grams per day for the last two weeks. During these eight weeks, I also like to do periodic carbohydrate re- feeds. On my re- feed days, I eat 2. If you want to introduce carb re- feeds into your cutting program, you'll have to do a little trial and error. Give yourself the time to figure it out so you can alter your plan if it's not quite going the way you want it to. Siege Shredding Tip During a diet, I have casein protein every night. I find that it helps ease those midnight hunger pangs so I don't get urges to eat at night. The one thing I hate more than a bad Sunday morning hangover is cardio. To me, cardio means taking less rest time between sets and moving from muscle to muscle quickly. I take exception to this rule when I start leaning down. These sessions are only intended to burn excess calories, not improve performance. My goal for each cardio bout is to burn between 2. Usually, I do two sessions of high- intensity interval training (HIIT) and three sessions of low- intensity steady state (LISS) each week. I do all my HIIT work outdoors on hills or stairs. I don't feel comfortable sprinting on a treadmill and I don't think sprints can be done effectively indoors. My HIIT cardio consists of 1. My workouts will suffer a bit and I will lose some strength, but that's usually par for the course. The rep schemes and the duration of my workouts do not change. Body Stabilization Once I've reached my goal for body composition, I move into a period of body stabilization. During the leaning- out phase of my program, I usually lose 2. I don't want to remain weak, so the goal of body stabilization time is to regain my strength and intensity during workouts while maintaining my desired body composition. This macronutrient profile allows my body to recover from the beating of the diet, but doesn't give it extra calories to put on much, if any, body fat. Combining this macro plan with lots of water allows me to stay lean for the 3- 4 months I need to be in tip- top shape. Eventually, I regain 1. It's Your Turn You have the plan; now it's time to turn your pretty damn good body into an absolutely incredible body. It's time to kick life up a notch and do a transformation that would make the Incredible Hulk blush with embarrassment! Eat To Build Lean Muscle. Beets. A good source of betaine, also known as trimethylglycine, this nutrient not only enhances liver and joint repair, but also has been shown in clinical research to increase muscle strength and power. Beets also provide an NO boost which can ehance energy and aid recovery. Brown Rice. A slow- digesting whole grain that provides you longer- lasting energy throughout the day, and during workouts. Brown rice also can help boost your growth hormone (GH) levels, which are critical for encouraging lean muscle growth, fat loss and strength gains. Brown rice helps boost your growth hormone (GH) levels. Oranges. Another good fruit that can actually help to boost muscle growth, strength and endurance, especially when eaten before workouts. Cantaloupe. Due to it's relatively low fructose content, this melon is one of the few fruits that is actually a fast- digesting carb. That makes it a good carb to have first thing in the morning after a long night of fasting and one of the few good fruits to eat after workouts. Cottage Cheese (Organic)Rich in casein protein, cottage cheese is a great go- to protein source, especially before bed. Casein protein is the slowest- digesting protein you can eat, meaning it prevents your muscles from being used as an energy source while you fast during the night. Eggs. Eggs are known as the perfect protein, but their ability to boost lean muscle and strength gains isn't due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found. If you're worried about your cholesterol shooting up from eating the yolks, cholesterol from eggs has been shown to decrease the amount of LDL (bad) cholesterol particles associated with atherosclerosis. Eggs are known as the perfect protein. Milk (Organic)Contains both whey and casein and is rich in the amino acidglutamine. Organic milk has about 7. Quinoa. A complete protein in addition to being a slow- digesting carb, quinoa has been linked with an increase in insulin- like growth factor- 1 (IGF- 1) levels, an important factor associated with lean muscle and strength gains. Wonka Pixy Stix. These contain dextrose, meaning this carb doesn't even need to be digested - it literally goes straight into your bloodstream, getting those carbs straight to your muscles for the fastest recovery possible after workouts. Spinach. A good source of glutamine, the amino acid that is important for lean muscle growth. In addition to glutamine, spinach can increase muscle strength and endurance. Spinach is a good source of glutamine, the amino acid that is important for lean muscle growth. Apples. The specific polyphenols in apples help to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer. Other research also shows that these polyphenols can increase fat burning as well. That's why it's a good idea to make apples a pre- workout carb source. Greek Yogurt. Like plain yogurt, Greek yogurt starts from the same source: milk. Greek yogurt, however, has more protein (a whopping 2. It's also a good source of casein protein. Ezekial 4: 9 Bread. Ezekiel bread is made from organic sprouted whole grains. Because it contains grains and legumes, the bread is a complete protein, which means it contains all nine of the amino acids your body can't produce on its own - the ones needed for lean muscle growth. Wheat Germ. Rich in zinc, iron, selenium, potassium and B vitamins, high in fiber and protein, with a good amount of branched- chain amino acids (BCAAs), arginine and glutamine. This makes wheat germ a great source of slow- digesting carbohydrates and a quality protein that's a perfect food before workouts. The Lean Muscle One- Week Meal Plan. The following plan is designed for a woman weighing 1. When trying to gain lean muscle during a rigorous exercise program, a good rule of thumb is to shoot for an intake of about 1. So for a 1. 10- pound woman, total daily calories would be between 1,4. See muscleandfitnesshers. Monday. Nutrition Facts Totals for the Day. Amount per serving. Calories 1,8. 35. Total Fat 6. 5 g. Total Carbs 1. 35 g. Protein 1. 85 g. Tuesday. Nutrition Facts Totals for the day. Amount per serving. Calories 1,8. 70. Total Fat 6. 0 g. Total Carbs 1. 45 g. Protein 1. 90 g. Wednesday. Nutrition Facts Totals for the day. Amount per serving. Calories 1,9. 00. Total Fat 5. 5 g. Total Carbs 1. 60 g. Protein 1. 80 g. Thursday. Nutrition Facts Totals for the day. Amount per serving. Calories 1,8. 50. Total Fat 7. 5 g. Total Carbs 1. 30 g. Protein 1. 65 g. Friday. Nutrition Facts Totals for the day. Amount per serving. Calories 1,9. 15. Total Fat 6. 5 g. Total Carbs 1. 45 g. Protein 1. 95 g. Saturday. Nutrition Facts Totals for the day. Amount per serving. Calories 2,0. 00. Total Fat 7. 0 g. Total Carbs 1. 70 g. Protein 1. 80 g. Sunday (High Carb.
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