2011-12-01T06:42:00.000-08:00

If you are impressed by my work and wish to donate paypal email imka2007@inbox.lv

IMPORTANT !

1. Eat at least 5 times a day, 20-30 grams of protein has to be in every meal.

2. Sleep At least 8-12 Hours, your body grows when you sleep.

3. Lift weight to failure.

4. Use Heavy weights.

5.Before bed drink milk or eat cottage cheese.

6. MOST IMPORTANT : INCREASE WEIGHT YOU ARE LIFTING BY AT LEAST
2 KG EVERY WEEK TO GROW BIGGER.

7. Food you should EAT : CHICKEN,MILK , COTTAGE CHEESE, PROTEIN POWDER,BREAD,PASTA, MEAT, OATMEAL, CHEESE,TUNA. Eat this food to build muscle.

2011-12-01T06:36:00.001-08:00

What I did!

1. I ate 5 big sandwiches a day every 2.5 hours filled with tuna cheese and meat + I had a glass of milk after every meal.

2. Before I went to bed I ate cottage chesse and milk

3.I Switched my workout plans

4. I added weight to my training every week

5. I trained until failure.

6. I did not spend more than 50 minutes in the gym.

7. I always warmed up

8. For abs I just did sprinting and followed a low fat diet.

FOLLOW THESE STEPS

2011-12-01T06:35:00.001-08:00

THE TRANSFORMATION

Before Working Out 6 month's later

1 year later

2 years later

2011-11-30T15:15:00.000-08:00

MY OWN WORKOUT PROGRAMME

Repeat the following Programmes every 2 months

THE WORKOUT ROUTINE 1

REPEAT FOR 2 months

Monday Chest and Triceps

Eat 20-30 grams of protein 40 min before gym.

Bench Press 4 sets 7-10 reps

Incline Dumbbell Press 3 sets 7-11 reps

Flat Dumbbell Flyes 3 sets 7-10 reps

Dips weighted 4 sets 9-12 reps

Cable Pushdowns 4 sets 10-12 reps

Eat 20-30 grams of protein right after training.

Wednesday Shoulders and Legs

Eat 20-30 grams of protein 40 min before gym.

Barbell Squats 4 sets 10-12 reps

Leg Extensions 4 sets 12-15 reps

Front Dumbbell raises 3 sets 8-11 reps

Side Dumbbell raises 3 sets 8-11 reps

Military Press 3 sets 8-12 reps

Eat 20-30 Grams of protein right after training.

Friday Back and Biceps

Eat 20-30 grams of protein 40 min before gym.

Wide Pull-ups 4 sets 10-12 reps

Bent over Barbell rows 4 sets 10-12reps

Lat pull down 4 sets 10-12reps

Preacher Curls 4 sets 10-12 reps

Standing Barbell curls 3 sets 10-12reps

Concentration Curls 2 sets 10-12 reps

Eat 20-30 Grams of protein right after training.

THE WORKOUT ROUTINE 2

REPEAT FOR 2 months

Monday Back and biceps

Eat 20-30 grams of protein 40 min before gym.

Dead lifts 4 sets 8-10 reps

One arm Dumbbell rows 4 sets 8-10 reps

Seated Cable Rows 4 sets 10-12 reps

Standing Hammer Curls 4 sets 9-12 reps

Standing Barbell Curl 5 sets 9-12 reps

Eat 20-30 Grams of protein right after training

Wednesday Shoulders and traps

Eat 20-30 grams of protein 40 min before gym.

Standing Overhead Press 4 sets 8-10 reps

Seated Arnold Shoulder Press 4 sets 9-11 reps

Upright Barbell rows 4 sets 9-11 reps

Seated Dumbbell Press 2 sets 7-10 reps

Barbell Shrugs 2 sets 10-12reps

Dumbbell Shrugs 2sets 10-12 reps

Eat 20-30 Grams of protein right after training.

Friday Chest and Triceps

Eat 20-30 grams of protein 40 min before gym.

Flat Dumbbell Press 4 sets 10-12 reps

Incline Dumbbell Flyes 4 sets 10-12 reps

Dumbbell Pullovers 3 sets 10-12 reps

Triceps Cable extension 4 sets 10-12 reps

Dips 4 sets 10-12reps

Eat 20-30 Grams of protein right after training.

THE WORKOUT ROUTINE 3

REPEAT FOR 2 months

Monday

Eat 20-30 grams of protein 40 min before gym.

Squats 4 sets 10 reps

Bench press 4 sets 10 reps

Dips 4 sets 10 reps

Pullups 4 sets 10 reps

Eat 20-30 Grams of protein right after training.

Wednesday

Cardio 40 minutes jog

Eat 20-30 Grams of protein right after training.

Friday

Eat 20-30 grams of protein 40 min before gym.

Dead lift 4 sets 8 reps

Lat pull down 4 sets 10 reps

Chin-ups 4 sets 8-10 reps

Bent Over Barbell rows 3 sets 10-12 reps

Preacher Curls 4 sets 10-12 reps

Eat 20-30 Grams of protein right after training.

"It is important to change your workout Routine at least every 2 months to shock the muscles and make them grow."

Add weight to your workouts every week and eat a lot of protein, and you should get great results.

The END

If you like my work and wish to donate paypal email imka2007@inbox.lv

How to Get Big