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The Basics

J

jbn

Guest
i was once asked what I considered were " the basics" in terms of training, diet, and supplementation.

So here it is

Training:

- work 2 bodyparts (BP) per day in a thre day split, something like this:

Day 1: Chest (10) and Tris (8)
Day 2: Back (12) Bis (8)
Day 3: SHoulders (10) Legs (12)
Off
repeat

The number in parens, is the total number of WORKING sets. In other
words, do three exercises for each BP but do the total number of sets
indicated.

Whats a working set? After sufficient warm up (blood pumped into muscles
and joints lubricated), then you count sets. I may do 5 warm ups before I
do a working set. Then a working set is a weight that you will fail with
in the 6-10 rep range. Alwasy go to failure and if you are getting more
than 10, its too light, less than 6 and its too heavy.

Diet:

- you need at least 1 gram of protein per pound of bodyweight. If you are
trying to grow, I recommend 1.5 grams. In other words, EAT! CHicken,
fish, beef, eggs, protein shakes, tuna, eat.

- Get plenty of fruits and veggies and fibrous carbs, and eliminate sugars
and refined carbs.

- Get plenty of EFAs (eesential fatty acids). Peanuts, fish oil, SesaThin, flax
oil, olive oil, red meat, egg yolks.

- 1 gallon of water a day, minimum.


Basic Supplementation:

Post workout shake: 40-50 grams of whey protein (this is essential); you
can throw in between 50-100 grams of dextrose and 5-10 grams of creatine
to spice it up, but the whey is essential.

Fish oil -- 5-15 grams per day.

SesaThin -- this lignan is essential for general health and very beneficial for losing fat/or keeping it off. It is also an anti-oxidant and anti-inflamatory.

Joints (if necessary) -- glucosamine, chondritin and MSM. 1-2 grams, 1-2 grams, and 2
grams per day are the upper limits. You can half that when feeling good.
 
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