FreshA 
"has just bought pumping iron and is planning on watching it for the 50 time. Look out Arnold. here i come."
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Mon.
Back/Bis/rear delts
Tues.
Legs/Calves/Abs
Wed.
Pecs/Tris/Front and side delts
Thurs
rest.
Fri.
Arms/Shou lders/Abs
I run in the morning on an empty stomach and after I workout and the duration is very short and intense (10-20min).
Eating Program
I usually eat 6-7 clean meals per day. I do not count calories but I recommend it for someone that is starting out and has no idea what a good size portion is.
I eat simple sugars in the morning and after I workout. I basically eat a lot of brown rice and peanut butter all day (except I do not eat any fat before I workout but I make sure I eat a lot of rice so I can get a great pump). Toward the end of the day I eat less complex carbs and more fiber (salad).
I also eat protein with every meal. I vary my protein sources and they consist of chicken, beef, egg whites, fish and whey protein shakes.
I have made most of my gains from eating healthy, so I recommend it to everybody. |
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