Complete Muscle Building Guide€¦ · This Food & Fitness exclusive Muscle Building Guide is a complete workout plan for building serious muscle mass. It includes: • full 10-day

Food & Fitness Exclusive:

Complete Muscle Building Guide

This Food & Fitness exclusive Muscle Building Guide is a complete workout plan for building serious muscle mass. It includes:

• full 10-day workout plan including an overview of every exercise per training day

• nutrition plan consisting of 4 meals and 2 snacks per day

• fitness supplement plan

• explanation of the anatomy of each muscle group

Get ready to grow!

Before you start:

• If you are suffering from any type of injury then don’t perform this workout plan.

• If you have a heart condition then don’t perform this workout plan.

• If you experience pain or discomfort either during or after the workout, stop and consult an

expert.

• If you are allergic to any of the products listed in the nutrition plan or any of the supplements

then don’t eat/take these in.

• This workout plan is for experienced athletes that are familiar with exercising. If you are a

beginner don’t perform this workout plan.

Day 1

Nutrition Breakfast: 4 scrambled eggs with whole grain toast and low fat yoghurt with nuts and red fruit Morning snack: apple Lunch: tuna salad with lettuce, cucumber and 1 tablespoon of Greek yoghurt Post-workout meal: 2 chicken breasts with broccoli Dinner: sweet potatoes, red meat and a mixed salad (lettuce, avocado, tomatoes and lentils) Evening snack: dark chocolate (> 54% cacao)

Supplements Morning: protein shake (2 scoops), creatine (1 scoop) and multivitamin tablet Before your workout (optional): pre-workout During your workout: amino acids After your workout: protein shake (2 scoops)

Workout Muscle groups: chest, biceps, triceps and abs CHEST Focus area: middle and inner part of the chest muscle

TRICEPS Focus area: lateral muscle

Abdominals Focus area: front and lower abs

Day 2

Nutrition Breakfast: 2 whole grain toast with peanut butter and an apple Morning snack: Greek yoghurt with kiwi and walnuts Lunch: chicken salad with lettuce, 1 avocado and 2 hardboiled eggs Post-workout meal: chicken with green vegetables (snow beans, broccoli and spinach) Dinner: brown rice with tuna, mango, cucumber, lentils and carrot Evening snack: vegetables with low fat yoghurt-dill dip

Supplements

Morning: protein shake (2 scoops), creatine (1 scoop) and multivitamin tablet Before your workout (optional): pre-workout During your workout: amino acids After your workout: protein shake (2 scoops)

Workout Muscle groups: back and shoulders BACK Focus area: upper back and side muscles

SHOULDERS Focus area: top, front and side muscles

Day 3

Nutrition Breakfast: 2 chicken breasts with spinach Morning snack: yoghurt with dark chocolate and banana Lunch: 6 egg omelette with cherry tomatoes Post-workout meal: brown rice with chicken, mango, white cabbage and spring onion Dinner: grilled salmon with potatoes and green asparagus Evening snack: cashew nuts

Supplements

Morning: protein shake (2 scoops), creatine (1 scoop) and multivitamin tablet Before your workout (optional): pre-workout During your workout: amino acids After your workout: protein shake (2 scoops)

Workout Muscle groups: legs and biceps LEGS Focus area: upper legs

BICEPS Focus area: central bicep muscle

Day 4

Workout Rest day

Nutrition & Supplements

Breakfast: 6 scrambled eggs, green tea, protein shake (2 scoops), creatine (1 scoop) and multivitamin tablet Morning snack: 4 rice crackers with peanut butter Lunch: chicken and avocado salad and protein shake (2 scoops) Afternoon snack: yoghurt with blackberries and almonds Dinner: tuna with pumpkin, tomatoes, arugula, black olives and celery Evening snack: banana, protein shake (2 scoops) and creatine (1 scoop)

Day 5

Nutrition Breakfast: 2 whole grain wraps with tuna and spinach Morning snack: 2 grapefruits Lunch: 3 boiled eggs on whole grain toast and low fat mayo Post-workout meal: chicken & pasta salad with tomatoes and lentils Dinner: chili with kidney beans and black beans, vegetarian minced meat, corn, bell pepper, onion and brown rice Evening snack: dark chocolate

Supplements Morning: protein shake (2 scoops), creatine (1 scoop) and multivitamin tablet Before your workout (optional): pre-workout During your workout: amino acids After your workout: protein shake (2 scoops)

Workout Muscle groups: back and shoulders BACK Focus area: lower back

SHOULDERS

Focus area: top muscles

Day 6

Nutrition Breakfast: 4 scrambled eggs with mushroom, onion and spinach Morning snack: almonds Lunch: salmon wraps Post-workout meal: kidney bean salad with brown rice, corn and bell peppers Dinner: couscous with chicken, potatoes and vegetables Evening snack: fruit

Supplements Morning: protein shake (2 scoops), creatine (1 scoop) and multivitamin tablet Before your workout (optional): pre-workout During your workout: amino acids After your workout: protein shake (2 scoops) Evening: creatine (1 scoop)

Workout Muscle groups: chest and triceps CHEST Focus area: upper part

TRICEPS

Focus area: long head muscle

Day 7

Nutrition Breakfast: yoghurt with walnuts and banana Morning snack: carrots Lunch: falafel wraps with green vegetables Post-workout meal: tuna pasta with olives, red onion, cherry tomatoes and dill Dinner: chicken with broccoli and sweet potatoes Evening snack: rice crackers with peanut butter

Supplements Morning: protein shake (2 scoops), creatine (1 scoop) and multivitamin tablet Before your workout (optional): pre-workout During your workout: amino acids After your workout: protein shake (2 scoops)

Workout Muscle groups: legs, biceps and abs LEGS Focus area: upper and lower legs

BICEPS

Focus area: head muscle

ABS

Focus area: front and side abs

Day 8 Workout Rest day

Nutrition & Supplements

Breakfast: 4 scrambled eggs with mushrooms and spinach, protein shake (2 scoops), creatine (1 scoop) and multivitamin tablet Morning snack: banana Lunch: cottage cheese salad with avocado, lettuce and salmon and protein shake (2 scoops) Post-workout meal: pasta carbonara (pancetta, parmesan and eggs) Dinner: trout with green beans and sweet potato Evening snack: mixed nuts and protein shake (2 scoops) and creatine (1 scoop)

Day 9

Nutrition Breakfast: oatmeal with raspberries Morning snack: rice crackers with peanut butter Lunch: protein pancakes with blueberries, honey and bacon Post-workout meal: whole grain toast with boiled eggs Dinner: chicken and bacon pasta Evening snack: dark chocolate

Supplements Morning: protein shake (2 scoops), creatine (1 scoop) and multivitamin tablet Before your workout (optional): pre-workout During your workout: amino acids After your workout: protein shake (2 scoops)

Workout Muscle groups: back, shoulders and triceps BACK Focus area: upper back, lower back and side muscles

SHOULDERS

Focus area: front and side muscles

TRICEPS

Focus area: lateral and head muscles

Day 10

Nutrition Breakfast: yoghurt with pineapple and pumpkin seeds Morning snack: celery sticks with low-fat yoghurt dip Lunch: 2 chicken breasts with couscous, avocado and cucumber salad Post-workout meal: whole grain wrap with kidney beans, mango and spinach Dinner: salmon with sweet potato and asparagus Evening snack: handful mixed nuts

Supplements Morning: protein shake (2 scoops), creatine (1 scoop) and multivitamin tablet Before your workout (optional): pre-workout During your workout: amino acids After your workout: protein shake (2 scoops)

Workout Muscle groups: legs, chest, biceps and abs LEGS Focus area: quadriceps and lower legs

CHEST

Focus area: lower part

BICEPS

Focus area: central and head muscle

ABS

Focus area: front, lower and side abs