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Bodybuilding Workout Program & Nutrition Plan |
The body building diet and nutrition and workout program is the most important aspect of pumping up and building muscle mass. Learn about the best body building diet and workout program.
Ok, so you're busy, you don't have time to eat right, you may have a slow metabolism and a fast-paced
career schedule (long hours, travel, inconsistent meals and exercise). Are
you destined to be fat and tired, or can you have a successful career and
vitality too? The latter is possible as long as you apply sound nutrition
and exercise principles to the reality of your life style.
Avoiding body fat deposition (or losing it) is primarily a matter of ingesting
fewer calories than you use. As you grow older, your metabolism slows down
and, for most of us, your activity level declines as well. Thus, we typically
are burning fewer calories at rest at a time in our lives when we are "at
rest" more of the time. The challenge for a "Fifty and Fit"
diet and supplement plan, then, is to not only provide the right level of
calories, but also the nutrients that will stimulate the older metabolism
to operate at an optimum level, promoting energy and vigor along with a
slim appearance.
In addition to eating often, it is even more important to drink water often
to keep your metabolism up. In fact, this is the single most important (and
least expensive) diet aid available. Frequent hydration promotes elimination,
allows optimum absorption of nutrients and maintains a feeling of fullness
(thus suppressing appetite). Here again, a busy lifestyle may make it difficult
to take in enough water. You need at least half a gallon a day (more if
exposed to heat and exercise - professional bodybuilder's typically down
three gallons a day). Don't count on yourself to visit the drinking fountain
for your "8 glasses a day". Instead, carry those 1 1/2 liter bottles
of water, found in all grocery stores, with you wherever you go (in the
car, at work, on the plane); make sure you down at least two of them a day
(you can always refill them if you are concerned about expense).
The attached sample menu includes choices for each food group based on how
different types of proteins, fats and carbohydrates impact our metabolism. |
Workout Program |
Monday: Chest / Back
| 1 |
Cable Lat Pulldowns (alternate sets below)
Behind neck wide grip
Narrow grip to chest
|
2*10
2*10 |
| 2 |
Bent over Barbell Rows |
3*10 |
| 3 |
Seated Row Machine |
3*10 |
| 4 |
Dummbell Pullover (superset with) Dembbell Flys
Pullover
Flys
|
3*10 |
| 5 |
Bench Press |
3*10 |
| 6 |
Pec Deck Chest Machine |
3*10 |
|
Tuesday
Aerobics for 45 minutes
Wednesday: Legs / Abs
| 1 |
Squats |
3*10 |
| 2 |
Barbells Step Ups (alt legs) |
3*10 |
| 3 |
Leg Extension Machine |
3*10 |
| 4 |
Leg Curl Machine |
3*10 |
| 5 |
Stiff Legged Deadlift |
3*10 |
| 6 |
Hanging Knee-ups |
3*10 |
| 7 |
Crunch / hip-ups |
3*10 |
| 8 |
Negative Lying Knee-ups
Buddy Exercise Resist Partner Pushing Knees Down
|
3*10 |
| 9 |
Bar Behind Neck Trunk Twists
Seated
Standing
|
3*50
3*50 |
|
Thursday
Aerobics for 45 minutes
Friday: Shoulders / Arms
| 1 |
Seated Dumbbell Overhead Press (Alternate Sets Below)
Palms Forward
Palms Reverse (twisting
|
2 * 10
2 * 10
|
| 2 |
Barbell Shurgs |
3*10 |
| 3 |
Dumbbells Deltoid Flys (Superset Sets Below
Lateral (arms to side
Front (one arm at a time)
|
3*10
3*10 |
| 4 |
Lying Triceps Curlbar Extension |
3*10 |
| 5 |
Standing Cable Triceps Extension |
3*10 |
| 6 |
Seated One Arm Scott Curls |
3*10 |
|
Saturday & Sunday
Aerobics for 45 minutes
Nutrition Plan
Morning
8 oz of water, 1000 mg HCA, 400 mcg Chromium Picolinate, 200 mg L-Carnitine,
30 mg COQ10, 50 mg DHEA, 250 mg Ginkgo Bilboa.
Ride stationary bycycle for 45 minutes or one hour of weight training
approx.
| Food |
Amount |
Cal |
Fat |
Carbs |
Protein |
| Grapefruit juice |
8oz |
70 |
0 |
17 |
0 |
| water |
8oz |
0 |
0 |
0 |
0 |
|
Breakfast
| Food |
Amount |
Cal |
Fat |
Carbs |
Protein |
| Oatmeal w/skim milk & |
1 cup |
140 |
2 |
24 |
9 |
| Raspberries |
1/2 cups |
40 |
0 |
0 |
| Egg Whites (scrambled) w/one yolk |
4 |
129 |
5 |
2 |
18 |
| Whole Wheat Toast (Dry) |
2 |
140 |
2 |
24 |
6 |
| with Honey |
1 tbsp |
60 |
0 |
16 |
0 |
| Coffee |
Cup |
4 |
0 |
0 |
0 |
Also: 8oz water, 2 multivitamins, 500 mg vitamin C, 400 IU Vitamin E, 1000
mg flaxseed oil, 200 mg grapeseed extract. |
Mid Morning Snack
| Food |
Amount |
Cal |
Fat |
Carbs |
Protein |
| Apple |
1 |
81 |
.5 |
21 |
0 |
| Brown Rice |
1/2 cup |
110 |
0 |
23 |
2 |
| Albacore Tuna |
3 1/2 oz can |
0 |
0 |
0 |
0 |
| water |
8 oz |
0 |
0 |
0 |
0 |
|
Lunch
| Food |
Amount |
Cal |
Fat |
Carbs |
Protein |
| grilled chicken 1/2 breast (Skinless) |
4 oz |
196 |
5 |
0 |
36 |
| sandwich on whole wheat |
|
130 |
2 |
22 |
5 |
| w/lettuce and tomato |
|
20 |
0 |
5 |
0 |
| pasta salad vinagrette |
1/2 cup |
140 |
4 |
4 |
5 |
| water |
8oz |
0 |
0 |
0 |
0 |
|
Mid Afternoon Snack
| Food |
Amount |
Cal |
Fat |
Carbs |
Protein |
| Bran Muffin |
1 |
140 |
3 |
29 |
4 |
| Non Fat Yogurt w/fruit |
8oz |
190 |
1 |
35 |
12 |
Also: 8oz water, 400 mcg chromium, 1000 mg HCA and 200 mg of L-Carnitine |
Early Evening Snack
| food |
Amount |
Cal |
Fat |
Carbs |
Protein |
| Apple Slice with carrots & celery sticks |
4 oz |
105 |
.5 |
27 |
1 |
| Water |
16oz |
0 |
0 |
0 |
0 |
|
Dinner
| Food |
Amount |
Cal |
Fat |
Carbs |
Protein |
| Swordfish (Broiled) |
5 oz |
220 |
6 |
0 |
30 |
| Brown Rice |
1/2 cups |
110 |
0 |
23 |
2 |
| Broccoli |
6oz |
55 |
0 |
9 |
5 |
| Red Wine (Cabernet, etc) |
8oz |
160 |
0 |
9 |
0 |
| Whole wheat roll |
1 |
130 |
2 |
22 |
5 |
|
Before Bed
8 oz of water, 1 multivitamiin pill, 500 mg vitamin C, 400 IU Vitamin
E, 1000 mg CLA, 200 mg grapeseed extract, 1 mg melatonin, 50 mg DHEA,
30 mg CoQl0, 400 mg saw palmatto, 500 mg calcium, 100 mg magnesium |
Totals
| calories |
Fat Grams |
Carb Grams |
Protein Grams |
| 2453 |
35 |
340 |
60 |
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