Diet Plan Getting in the meals every 2-3 hours. Each meal should consist of a balance of proteins, carbohydrates and fats. The ideal ratio is 1:2:3 - that is 1 part fats, 2 parts protein and 3 parts carbohydrates. Knowing that we need approx 1-2 grams of protein per pound bodyweight we can calculate the fats and carbohydrates to be consumed using our ratio above. Training Plan Day 1 Chins superset with Cable rows: 4 sets, 12 reps each exercise This superset is used as a warm-up and to prepare the body for what is to come for the heavier power exercises. High Pulls: 4 x 10, 8, 6 reps It is important to note that when performing this exercise you explode from the starting position (bar on floor) to the finish (bar as high as possible - usually chin level) and that you explode up with maximum force onto the toes! Power Clean: 4 x 10, 8, 6 reps Power cleans are a great exercise for overall mass building as well as power, most of the major muscle groups are utilized during the execution of...
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