Lean Muscle Eating

Meal 1

1/2 cup oatmeal in water
4 egg whites or 2 whole eggs

Meal 2

Whey Protein Shake
Any type of fruit ( preferably apple or banana)

Meal 3

8 oz chicken breast
Any type of vegetable (I prefer broccoli or spinach)

Meal 4

Whey Protein Shake
1 can of tuna

Meal 5

8 oz chicken breast or turkey
Salad (chose dressing you prefer)

Meal 6

Whey or Casein Protein Shake (preferably Casein)


Acceptable Snacks
Beef Jerky
Protein Bars (Look at nutrition facts, some are extremely high in fat) Cliff Bars are good
Jelly Beans
Yogurt
Cottage Cheese
Any type of nuts (specifically almonds)
Baked Potato Chips


Acceptable Proteins
Steak
Beef
Any type of fish

Acceptable Carbohydrates
Quinoa
Whole Wheat Pasta
Sweet Potatoes

Acceptable Fats
Avocado
Hummus

Foods to Avoid
Any type of bread specifcally white
Peanut Butter
Regular Pasta
Sauces
Rice specifically white rice
Fried Food/Fast Food (obviously)
Cereal
Milk
Candy
Pizza
Sugared Drinks (Gatorade is acceptable though, but not too much)
Regular Potatoes
Ice Cream ( Huge No No)
Chinese Food

Basically if you want to add Lean Muscle Mass you're going to have to lower your carbohydrates and fats while increasing your protein intake.  I would say to take in about 1 gram per pound of bodyweight a day in protein.  So if you weigh 185 pounds, you should be taking in at least 185 gams of protein a day.  Also, you want to drop your carbohydrates down.  I would say to go by 3/4 the amount of carbohydrates per day.  A person weighing 185 pounds should aim for around 135 to 150 grams of carbs a day. Everybody's body is different though, so if you feel that you are putting on too much body fat, drop it down to about 100 grams of carbs for the day. Also, notice how the last 3 meals of the day don't have any carbohydrates in them.  If you're going to have a higher carbohydrate diet make sure to get them in earlier in the day, preferably before you workout.  Later in the day passed 5 oclock, your body starts storing carbohydrates in your body as fats.  Try not to eat carbs past this time, and if you do, make sure you don't eat them before bedime.

Lat Spread

212 lbs

STRENGTH / POWER SPLIT

DAY 1  Chest Shoulders Biceps

Flat Barbell Bench 3 sets
Incline Barbell or Dumbbell Bench 3 sets
Flat Dumbbell Bench/ Decline Bench/ or Dips 3 sets

Overhead Barbell Press or Dumbbell Press 3 sets
Front Barbell or Dumbbell Raise 3 sets

Power Clean 2 sets

Barbell Curl or Hammer Curl 3 sets

Day 2 OFF

Day 3 OFF

Day 4 Back Triceps Traps

Deadlifts or Rack Deadlifts 3 sets
Barbell Rows ( underand or overhand grip ) 3 sets
T- Bar Rows/ Seated Cable Rows/ or Duimbbell Rows 3 sets

Power clean 2 sets

Close Grip Bench Press 3 sets
Rack Lockouts or Skull Crushers 3 sets

Barbell or Dumbbell Shrugs 3 sets

Day 5 OFF

DAY 6 Legs

Squat/ Box Squat/ or Leg Press 3 sets
Leg Press or Hack Squat 3 sets
Lunges/Front Squat/ or Quad Machine 3 sets


Stiff Leg Deadlifts or Good Mornings 5 sets

Barbell Calf Rsises 4 sets

Day 7 Off

Basic Workout

Day 1 Chest Triceps +Abs

10 minute cardio warmup

Barbell Bench Press 4 sets 10 reps each (decrease weight each set) 30 second rest

Machine Chest Press 4 sets 15 reps each (decrease weight each set) 30 second rest

Cable Flys 4 sets 15 reps each (decrease weight each set)

                Superset with pushups 4 sets til failure each set

Rope Pushdown 4 sets 20 reps each (decrease weight each set) 30 second rest

Lying Skull Crusher 4 sets 10 reps each (decrease weight each set) 30 second rest

Regular Planks (abs) 4 sets 30 second hold (20 second rest)

Medicine Ball Twists (abs) 4 sets 20 reps each (30 second rest)

30-40 minute cardio session

Day 2 Legs +Abs

10 minute cardio warmup

Leg Extension Machine 4 sets 20 reps each (decrease weight each set) 30 second rest

Box Jumps 4 sets 15 reps

Superset with air squats 15 reps

Leg Curl Machine 3 sets 15 reps each (decrease weight each set) 30 second rest

Calf Raises 3 sets 20 reps (decrease weight each set0 30 second rest

Situps 4 sets 15 reps (30 second rest)

Ab Roller (to the side) 4 sets 30 reps each (30 second rest)

30-40 minute cardio session

Day 3 Shoulders Biceps + Abs

10 minute cardio warmup

Dumbbell Overhead Press 3 sets 12 reps each (decrease weight each set) 30 second rest

Cable Side Raise 3 sets 15 reps each (decrease weight each set) 30 second rest

Rear Delt Machine 3 sets 15 reps each (decrease weight each set) 30 second rest

Barbell Curl 3 sets 15 reps each (decrease weight each set) 30 second rest

Cable Curl 3 sets 20 reps each (decrease weight each set) 30 second rest

Crunches (abs) 4 sets 20 reps each (30 second rest)

Side Planks (abs) 4 sets 30 second hold (20 second rest)

30-40 minute cardio session

Day 4 Back+ abs

10 minute cardio warmup

Dumbbell Row 4 sets 12 reps (decrease weight each set) 30 second rest

Lat Pulldown Machine 4 sets 15 reps (decrease weight each set) 30 second rest

Seated Cable Row 4 sets 20 reps (decrease weight each set) 30 second rest

                Superset with Machine Rows 4 sets 20 reps (decrease weight each set) 30 second rest

6 inches (ab exercise) 4 sets 30 second hold each (20 second rest)

Oblique crunch (ab exercise) 4 sets 20 reps (30 second rest)

30-40 minute cardio session

Deadlift Day 475 lbs

Start Lovin Leg Day

Possibly my favorite muscle groups to work, my legs, specifically my quads.  Everybody who goes to the gym and thinks that they are going to get huge just by working their upper body, well guess what, YOU ARE WRONG.  If you think that doing countless bicep exercises are going to make your arms huge, but you've never done a leg press or squat before, YOU ARE WRONG.  If you think that doing your legs is a waste of time because you only want your upper body to grow, YOU ARE WRONG.  I am 190 pounds at a 5 foot 8 build, and the reason for my success in weightlifting is because I have giant massive strong legs.  I can squat well over 475 on a good day, and not talking about a half-assed baby squat.  A real squat, where my ass gets lower than my knees.  My chest, back, and arms are big because my big legs can support them.  Without giving yourself a foundation, your upper body is not going to grow.  I kid you not.  If you want your whole body to grow, Squats and Leg Presses are the way to go.  Think of it this way, there is no other exercise where you will be able to lift more weight than with your legs.  Your legs are the strongest parts of your body.  In fact, all your power comes from your legs.  What separates the animals in the gym from the people who are "almost there" is their leg training.  If you train your legs hard, everything else is going to grow with it.  Learn to love doing leg day.  Squats and Leg Presses produce the most growth hormone of any exercises out there, thus creating a bigger frame.  Your whole body is going to grow when your legs start growing, I promise that.  When your legs get smaller, your lower body is going to get smaller.  That's just a fact.  This is the one thing I know about.  Don't go to the gym and half ass your leg day.  If there is any day that you need to give 110 percent, its on your leg day.  Those are the days that count.  Below is my two favorite workouts for building leg mass, and leg definition. 

Mass Building Leg Routine

Squats 3 sets 6 5 4 reps
Leg Presses 3 sets 10 8 6 reps
Hack Squats 3 sets 10 reps each
Lunges 3 sets 8 reps each leg

Lying Leg Curls 3 sets 8-6 reps
Stiff Leg Deadlifts 3 sets 8 reps

Seated Calf Riases 3 sets 8 reps
Standing Calf Rasises 3 sets 12 reps

Leg Toning Routine

Leg Extensions 3 sets 15 reps
Squats 3 sets 15 12 10 reps
Smith Machine Lunges 3 sets 12 reps each
Leg Presses 3 sets 15 reps

Seated Leg Curls 3 sets 12 reps
Standing One leg curls 3 sets 15 reps

Machine Calf Raises 3 sets 15 reps
Smith Machine Calf Raises 3 sets 15 reps