p. 3
Working out
Workouts should be fast & intenseWatch:
- John Hinds, monkey bar gym
- Paul Chek
- Strong first
- Natural training center
★ workout for function, stimulate hormones, and increase testosterone.
- don't need to be sore to grow a muscle
- don't workout sore
- 2 sets of 10 pushups to aid in bringing more oxygen & nutrients to chest
Bicep curls
- don't supinate too early. Turn + curl at same time
- Shift grip to edge
- eccentric control
- Do them together
- bring up to nose height
muscle gain mistakes
- Don't overtrain
- Undertraining. If it feels like you're lifting a house on the last rep, that's where you need to be.
- ★ undernourishing. Naturally, nutrient dense foods have less calories
ABS
- cut crap out of diet
- eat more often, eat more
- whole grain, slow-cooked oats
- hold dumbbell at side, lift leg, hold
Be consistentsupplements
multivitamins ✓
specialty vitamins ✓
Protein powder ✓
BCAA's ✓
creatine monohydrateCreatine ✓ 5 grams (use teaspoon)
more absorbableKre-alkalyn — next
Joint recovery
high grade omega 3's
AthleanX.com
Provide nutrition before bed to fuel sleep, where 90% of muscle repair occurs
Biceps
Short head for width, long head for peak
- narrow grip, close to body for bigger peaks
- No forearms, have wrists slightly extended
- Fully supinate wrists
- tone can be increased by a level of stretch in a muscle. Do hanging leg raises
Harris-Benedict equation
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in yrs) + 5
Daily kilocalories needed = BMR × 1.725
BMR = 1664.745
1664.745 × 1.725 = 2,871.7
