Daily workout sets

 Daily workout sets :-

Mondey :- Chest+light triceps

The Workout

1. Flat dumbbell chest presses, 4 sets of 8-12 reps.
2. Incline dumbbell bench press, 3 sets of 8-12 reps.
3. Dips and cable crossovers superset, 3 sets of max reps (a super set is alternating between sets of two exercises)
4. Dumbbell skull crushers, 3 sets of 8-12 reps.
5. Triceps rope pushdown, 5 minutes non-stop.

Tuesday :-       Back+ biceps             

Advanced Back and Biceps Workout (Option A)

• Band Row (Prime) Sets: 3 Reps: 20. Banded Row. ...
• Bentover Row (Perform) Sets: 3 Reps: 8–10. Barbell Bent Over Row. ...
• Chinup (Perform) Sets: 3 Reps: 8. ...
• Lat Pulldown (Pump) Sets: 3 Reps: 25. ...
• Dumbbell Hammer Curl (Prime/Pump) Sets: 3 Reps: 15–20. ...
• Barbell Curl (Pump) Sets: 3 Reps: 25–30.

Wednesday :- Forearms+calves

You can definitely get bigger forearms naturally by weight lifting. On the other hand, you can also get them by targeting them directly with grip training. A strong grip positively correlates to bigger forearms.

Thuresday:- Shoulder+tricep

Shoulder and triceps

A Shoulder and Triceps Workout That Will Smoke Your Upper Body. There are just four moves. ... Your shoulders—which include your front, lateral, and rear deltoids—are known as pushing muscles, and your triceps (the muscles on the back of your upper arms) help assist them in doing those movements.

Friday:- Legs+biceps

• Eccentric-Accentuated Back Squat: 5 sets of 6-8 reps, 2-3 second eccentric.
• Pause Hack Squat: 4 sets of 8-12 reps.
• Goodmorning: 4 sets of 6-8 reps.
• Bulgarian Split Squat: 3 sets of 8-10 reps (per leg)
• Machine Preacher Biceps Curl: 4 sets of 8-10 reps.
• Weighted Dip: 4 sets of 8-10 reps.

saturday:-core workout

Here are our top 5 core exercises!

• Plank. The plank is a perfect start to your core strengthening journey; with minimal movement, this exercise can be adapted to something harder or easier depending on how you feel. ...
• Reverse crunch. ...
• Bird Dog Crunch. ...
• Bicycle Crunch – Sitting. ...
• Glute Bridge

What are calories

 

Calories are a unit of energy that are contained in food.

we have given some information about calories and how much calories should be consumed on reguler basis.

There are three main caloric sources: carbs (1g = 4 calories), protein (1g = 4 calories), and fats (1g = 9 calories).

These three are commonly referred to as macronutrients or macros.

The energy gained from these macros is used differently by the body.

Carbs are used as your primary energy source – everything from walking to your brain function is powered by them.

Protein calories are used to rebuild and build tissue- from organs, to muscles, to hair.

Calories from fats are used by the body to support cell growth, energy when broken down into fatty acids, protect your organs, promote the production of important hormones, etc.

The calories you gain from these three macros serve a different purpose.

Yes, they all can be technically used for energy to fuel daily activities, but the body has a structure that makes the whole process more efficient and reduces waste.

So, does that mean that when you’re in a caloric surplus that you gain all of those calories just from protein. Is all of that excessive protein calories what drives muscle growth.

 No:

That would be impossible, if you had to be in a 500 caloric surplus that means that you’d have to eat 125 grams of protein ABOVE what you’re already eating.

When you’re bulking, the majority of your calories come from carbs and fats – both of which have NOTHING to do (sort of) with muscle growth.

What you are essentially doing when you’re bulking is introducing a lot more energy in your body than what it needs to maintain your weight. 

And what happens with all of that excess energy?                                                                                                                 

Build an musculer body

 Eight tips to help you build muscle mass

1. Eat Breakfast to help build Muscle Mass. ...
2. Eat every three hours. ...
3. Eat Protein with Each Meal to Boost Your Muscle Mass. ...
4. Eat fruit and vegetables with each meal. ...
5. Eat carbs only after your workout. ...
6. Eat healthy fats. ...
7. Drink water to help you build Muscle Mass. ...
8. Eat Whole Foods 90% of The Time.

As mentioned earlier, a 6-day workout routine is an advanced training schedule.
...

• 1st Day: Shoulders, chest, and core.
• 2nd Day: Leg muscles and triceps.
• 3rd Day: Back and core muscles.
• 4th Day: Triceps, biceps, and leg muscles.
• 5th Day: Rest day.
• 6th Day: Shoulder, chest, and abs.
• 7th Day: Back muscles and biceps.

Diet plan for musculer body days is following :-

1. Breakfast: Greek yogurt with whole grain granola and berries.
2. Snack: turkey breast with carrots and celery sticks.
3. Lunch: grilled chicken breast over spinach with sliced strawberries and almonds.
4. Snack: protein shake.
5. Dinner: shrimp stir-fried with peppers, onions, and broccoli over brown rice.

Proteins

Proteins should make up a portion of a bodybuilding diet.

Sources should include lean proteins, including:

• eggs
• lean red meat
• poultry such as chicken and turkey breasts
• fish
• beans and legumes
• yogurt and low fat dairy products
• nuts and seeds

Carbs

A person who is bodybuilding needs carbs to provide additional energy during workouts.

They can include the following as examples:

• whole grains, such as oatmeal, quinoa, rice, cereals, and popcorn
• starchy vegetables, such as potatoes
• fruits, such as oranges, apples, and bananas
• other vegetables, such as leafy greens, cucumbers, and broccoli

Fats

Fats are the third macronutrient people need to focus on in their diet.

Health-promoting fats include:

• nuts and seeds
• healthful oils, such as olive oil
• high fat fruits, such as avocado

A person should note that many foods provide more than one macronutrient. For example, nuts can provide both fat and protein.

A person’s specific needs for each food will vary based on their size and daily calorie requirements.

Here is a sample 7-day meal plan for bodybuilding.

Day 1

• Breakfast: scrambled eggs, stir-fried veggies, and oatmeal
• Snack: whey protein shake
• Lunch: grilled chicken breast, mixed greens, and baked sweet potato
• Snack: hard-boiled egg(s) and carrot sticks
• Dinner: broiled fish, green beans with brown rice

Day 2

• Breakfast: protein pancakes with fresh berries
• Snack: apple slices and almonds
• Lunch: lean ground beef burger on lettuce with tomato, onion, and green beans
• Snack: protein shake
• Dinner: shrimp stir-fried with bell pepper and brown rice over spinach

Day 3

• Breakfast: Greek yogurt, almonds or walnuts, whole grain granola, and fresh berries
• Snack: protein shake
• Lunch: grilled fish with a spinach salad and broccoli
• Snack: egg white omelet with bell peppers and mushrooms
• Dinner: chicken breast topped with fresh salsa with a sweet potato and a side salad

Day 4

• Breakfast: oatmeal with berries and scrambled egg whites
• Snack: turkey breast with carrots and celery
• Lunch: sirloin steak with broccoli and mushrooms
• Snack: apples with natural nut butter
• Dinner: broiled fish, brown rice, and a mixed green salad

Day 5

• Breakfast: protein shake with oatmeal
• Snack: hard-boiled egg whites with sliced peppers and cucumbers
• Lunch: grilled chicken with white bean and tomato salad
• Snack: Greek yogurt with berries and nuts
• Dinner: grilled fish with quinoa and green beans

Day 6

• Breakfast: scrambled egg whites with cheese, peppers, herbs, and Ezekiel bread
• Snack: protein shake
• Lunch: grilled chicken breast with bell peppers, black beans, and onions over romaine lettuce
• Snack: apple and almonds
• Dinner: sirloin steak with sweet potato and asparagus

Day 7

• Breakfast: Greek yogurt with whole grain granola and berries
• Snack: turkey breast with carrots and celery sticks
• Lunch: grilled chicken breast over spinach with sliced strawberries and almonds
• Snack: protein shake
• Dinner: shrimp stir-fried with peppers, onions, and broccoli over brown rice