I want you to stick to this diet strictly for a whole month.
After exactly 4 weeks of this
diet I need another set of pictures with the same poses you did and few others: Front & back relax Front & back double biceps Front & back lat spread Most muscular Then well decide dependin! on your stren!th and how your body looks in terms of fat accumulation. "ou only !et to ha#e one day where you !et to eat whate#er you feel like$ %&'T ()* +A" in the week. That could be one of the weekend days. (n that day make sure you eat a lot of protein. Another tip is to drink plenty of water. I would say nothin! less than , liters-day. Diet: Meal 1 . whole e!!s and , e!! whites / lar!e table spoons of oats0microwa#e it with water 1sorry you mi!ht not like the taste but you !otta do what you !otta do2 ,,-,3-345,.4 Meal 2 3./ scoop of whey protein 1in water2 . slices of brown bread 3 table spoon peanut butter ,6-.7-345,86 Meal 3 3/4! 9hicken breast$ boneless and skinless$ !rilled with half a table spoon of oli#e oil 364! potato 1feel free to spice your chicken the way you like it0do yourself a fa#or and buy an electric !rill0its !onna make your life easy and fast2 ,:-,.-:5,73 Meal 4 (after workout immediately) . scoops whey with two table spoons of ;lucose. I dont know where they cell it but try any pharmacy and ask for !lucose in powder form. Meal 5 'ame as meal , Meal 6 .44! Tuna with 3 table spoon mayonnaise. /.-4-335,,. Workout <hate#er is in read !oes for all the exercises0Im tired of copyin! it o#er and o#er a!ain :p0if any exercise is not clear let me know and Ill explain it more or !et you a #ideo or a picture for it0do not assume what the exercise is unless you are 344= sure. Monday Chest +ecline bench press$ 4 sets warm up$ then do 3 workin! set to failure between 75 3. reps Incline dumbbell press with li!ht wei!ht 164= of your max2$ 3/ slow reps 1. seconds positi#e$ hold contraction for 3 second$ . seconds ne!ati#e2$ do this for 3 set. 9able cross o#er$ 3 set$ same as the incline dumbbell press houlders 'mith machine shoulder press to the front 14 warm up with li!ht wei!ht then 3 workin! set to failure between 753.2 'ide lateral dumbbell raises 164= of your max2$ 3/ slow reps 1. seconds positi#e$ hold contraction for 3 second$ . seconds ne!ati#e2$ do this for 3 set. +umbbell butterflies 1as if you will do a side lateral raise$ but you !o all the way up to the top of your head. &se #ery li!ht wei!ht on this one. >ike 34 lb dumbbells or so2. 3 set the same as the side lateral. !ri"e#s 9lose !rip bench 14 warm up with li!ht wei!ht then 3 workin! set to failure between 753.2 *? bar triceps extensions 164= of your max2$ 3/ slow reps 1. seconds positi#e$ hold contraction for 3 second$ . seconds ne!ati#e2$ do this for 3 set. @ope push down. 3 set the same as the *? bar extension.
Wednesday $%a"k Aack rows >at pull down 1close !rip2 9hin ups $%i"e#s Machine curls 9oncentration curls Bammer curls Cal&es ;et . x 4/ lb plates and put them flat on the floor and a!ainst a wall to create a CstepD for you. (ne le! at a time$ do some body wei!ht standin! raises slowly$ . seconds up$ . seconds down. <hen you cant mo#e anymore$ do some forced reps with your hand pushin! a!ainst the wall do help you. <hen you fail$ do some #ery fast reps by Eumpin! up and down until you cry like a !irl$ then do the other le!. +o , sets. +ont count reps. 'riday $(uads 'Fuats >e! press with ankles almost touchin! +umbbell lun!es $)amstrin*s >e! curls$ hea#y$ standin! or seated$ doesnt make a difference The workout mi!ht seem to be easy but its not and thats how youll know if you are !i#in! it 344= effort or not. I dont want you to !o hurt yourself but I want you to push yourself to the max. Ba#e a spotter$ a workout partner$ but be careful and ne#er depend on him while liftin! wei!hts. The spotter should be there in the case of somethin! !oin! wron! other than that he or she G2 must not touch the wei!ht and help you in any of your reps. @ead the workout carefully and make sure you understand it 344=. Im here to answer whate#er Fuestions you ha#e. ;((+ >&9H