Bodybuilding Exercises and Workouts

One Response to “Question about nutrition and workout to make the body i want??? pls answer!!!!!!!!?”

1. Seidhr of Orlog Says:
   May 22nd, 2010 at 9:58 pm

   I would love to help you with this.
   If you are 16 and been going to the gym for 4 months and still don’t have a hard body you are doing it wrong.

   First thing is this, if you are trying to get a hard body you cannot have ANY junk food until after you get the hard body. Then to keep a hard body you can only eat junk food once a month tops!

   Second thing is what you call healthy a health expert may call junk food. Hamburger is junk. One hamburger patty is 1/4 of your daily allowance of fat. 1 hot dog is also. Mayonaise is 1/3 daily allowance of fat, this include mayo based dressings like ranch. Cheese is 1/3 your daily allowance of fat. Bacon is 1/3 your daily allowance of fat. Bread and pasta break down at strange rates and give bursts of energy at random times when you may not need it and then turn to fat. Sauces use sugar, meat grease and flour. Chilli is 1/2 your daily alowance of fat. A salad with one serving of ranch (thats not a lot) and one serving of cheese with some bacon bits is your daily allowance of fat in that one salad. Add some meat and avacado to it and you just went over your daily allowance of fat in JUST 1 SALAD! Salt retains water and no matter how cut you are it will not show if you add salt to your food because there will be too much water weight hiding it.

   Next thing is, to get a hard body you are going to have to work out like a body builder using suppliments until you get your hard body. Once you get your hard body you can cut out the suppliments and cut back on working out and relax a little on your diet. Not quit working out or quit your diet. Once you have that body you have maintain it.

   Combination of zinc, taurine, magnesium, calcium, B6, flax seeds, velvet bean, safed musli and fish oil to increase your testosterone, human growth hormones and dopamine levels safely.

   You should be drinking at least 1 gallon of water every day to increase testosterone levels, replace lost water, and keep you healthy.

   you should be taking 1gm of whey protein per lb of body weight per day.

   Take branch chain amino acids, arginine complex for nitrus oxide boost, and citrulline. This will increase blood flow to your muscles while you are working out.

   Your calories should consist of 40% protein, 40% carbs and 20% fat.

   Multiply your body weight by 15. This is the amount of calories you need to maintain your body weight every day. To build muscle you are going to have to increase your body weight even if it is only 20 or 30 pounds. To increase body weight you should add 300 calories on days you do not work out and 600 calories on days you do work out.

   In the mornings stretch, jog and do a light full body workout 1 set low weight 20-30 rep each muscle group.

   In the evenings work out with weights. This is how it should be done:

   Split your routine up. Do forearm contractors, biceps, shoulders, upper back, abs and neck on Monday. Do Calfs, hamstrings, glutes, lower back and obliques on Tuesday. Do Middle back, tricep, forearms extensors on wednesdays. Do hips, quads, abs on Thursday and do Chest, shoulder, neck, obliques and calfs on Friday. Take saturday and sunday off.

   Next split up your weeks. For example on week 1,3,5 and 7 when working out your chest do flat bench presses, incline bench presses and decline bench presses. On week 2,4,6 and 8 do cable crossovers and dumbbell flys. Use this technique for all your muscle groups to prevent over working them and to confuse the muscles week to week.

   Before working out stretch, do ten minutes of cardio and then use 1/2 the intended weight doing 2 sets of 10 reps to warm up the muscles you are going to use.

   Next work out all three muscle groups for each muscle. Each muscle is divided into three muscles; Fast twitch and medium twitch make up the "white meat" of the muscle and the slow twitch make up the "red meat" of the muscle. To work the Fast twitch do 3 sets of 4-6 reps using fast explosive movements, this will build your low endurance explosive strength. To work the medium twitch muscles do 2 sets of 8-10 reps moderate paced movements, this will build your "true" strength. Working out these two muscle groups will help burn fat and maintain your muscle mass over the years and will help shape your muscles properly and put on that cut you want.

   To work out the slow twitch muscles do 1 set of 15-20 reps using slow concise movements to a count of 10 per rep. This will build up your high endurance strength and most of your muscle mass.

   On all of these muscle groups use the maximum amount of weight you can use to complete the set but use the minimum amount of weight that you can use to be able to still get muscle failure on the last rep of each set.

   Now just build your work out routine and your diet, follow these tips and you should be able to have the body you want in about two months.
   References :
   10+yrs personal trainer 25yrs body builder

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