weight train 3 times a week
use moderate weight with high reps
day 1
low cable row 4 sets 15-20 reps
seated row 4 sets 15-20 reps
chest press 4 sets 15-20 reps
day 2
leg press 4 sets 15-20 reps
step ups 4 sets 15
rest day
day 3
bench press 4 sets 15 reps
shoulder pr 2 sets 15 reps
upright row 2 sets 12 reps
rest day
day 4
lat pulldown wide grip 4 sets 15-20
lat pulldown close 4 sets 15-20
shrugs 2 sets 10
cardio
4 days a week
40 minutes a session
after 20 minutes rest 15 minutes
Friday, July 1, 2011
endomarph training part 2
Lunch
2 oz of chicken
1/4 cup of cottage cheese
one scoop of protein powder
one cup of green beans
3 dill pickes
2 apples
snack 1
2 scoops of protein with milk
dinner
one cup of yogurt
one soy burger
one sweet potato baked
snack 2
one cup of milk
half cup of yogurt
2 oz of chicken
1/4 cup of cottage cheese
one scoop of protein powder
one cup of green beans
3 dill pickes
2 apples
snack 1
2 scoops of protein with milk
dinner
one cup of yogurt
one soy burger
one sweet potato baked
snack 2
one cup of milk
half cup of yogurt
Endomorph training
Endomorphs are capable of packing on size very easily, but have a hard time losing weight and inches.
Pros: capable of building shapely muscles
able to get strong very quickly
have a big bone structure that is ideal for power sports
Cons: pack of bodyfat very easily
have a slow metabolism
tend to store fat in the belly and upper thighs
With proper diet and workout routines these people are able to overcome their shortfalls. But will have to be very strict with themselves. They want to make sure they are burning more caleries than taking in.
This program will consist of a good nutrition plan, weights and cardio workouts.
Nutrition
3 meals
2 snacks
Meals will have a certain amount of protein grams, carb grams, and fat grams. Snacks will be cut in half in all categories.
The meal plan will consist of a zone diet. This diet is used by many athletes from various strength and endurance sports.
The various parts of the meal is brolen down in meal blocks.
1 block of protein = 7 grams
1 block of carb = 9 grams
1 block of fat = 1.5 grams
The amount of blocks you will be starting will be 3 block meals.
Snacks will be half of the meal values.
breakfast
one cup of oatmeal
half a cup of blueberries
two scoops of protean powder
one cup of coffee
Pros: capable of building shapely muscles
able to get strong very quickly
have a big bone structure that is ideal for power sports
Cons: pack of bodyfat very easily
have a slow metabolism
tend to store fat in the belly and upper thighs
With proper diet and workout routines these people are able to overcome their shortfalls. But will have to be very strict with themselves. They want to make sure they are burning more caleries than taking in.
This program will consist of a good nutrition plan, weights and cardio workouts.
Nutrition
3 meals
2 snacks
Meals will have a certain amount of protein grams, carb grams, and fat grams. Snacks will be cut in half in all categories.
The meal plan will consist of a zone diet. This diet is used by many athletes from various strength and endurance sports.
The various parts of the meal is brolen down in meal blocks.
1 block of protein = 7 grams
1 block of carb = 9 grams
1 block of fat = 1.5 grams
The amount of blocks you will be starting will be 3 block meals.
Snacks will be half of the meal values.
breakfast
one cup of oatmeal
half a cup of blueberries
two scoops of protean powder
one cup of coffee
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