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eat 5-6 OR MORE times a day
whey based protein first thing when you wake up
casein based protein right before bed
3 solid food meals and one post workout shake (whey based)
on your lifting, make sure you're doing heavy compound, multiple joint exercises. dont waste your time on isolation machines, you wanna be doing the big ones:
squats or leg press
deadlifts
bench press (flat, incline, decline)
bent over rows
dumbbell or military press
barbell curls
skullcrushers
do 2 warm up sets, 3-4 work sets on all except for arms...they require a little less work due to the indirect stimulation they get from chest/back/shoulder work. you may even want to split this all into 2 workouts, doing half the body one day, the rest on the next. monday and thursday, you do workout #1 and on tuesday and friday, you do workout #2. you're training 4 days a week, each muscle group gets hit twice per week.
keep in mind, these arent rules set in stone, they're simply basic guidelines. feel free to modify and tweak as necessary.
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