Wednesday, August 31, 2016

September 2016 Workout Plan


Daily
Calf Raises 4x25
Plank
Ab Wheel 5x3
Incline Press/Flye to failure
Incline Curl to failure
Overhead Extension to failure
Treadmill 10 min

Split
Monday – Squat and Deadlift
Tuesday – Overhead Press, Bench Press, Row Variation
Wednesday – Arms, Lateral Raise
Thursday – Squat and Deadlift
Friday – Overhead Press, Bench Press, Row Variation








Sunday, August 21, 2016

28 Days Plank Challenge

Do this first thing in the morning

28 Days Challenge

Dаy 1      20 seconds
Dаy 2      20 seconds
Dаy 3      30 seconds
Dаy 4      30 seconds
Dаy 5      40 seconds
Dаy 6      Rest
Dаy 7      45 second
Dаy 8      45 seconds
Dаy 9      60 seconds
Dаy 10    60 seconds
Dаy 11    60 seconds
Dаy 12    90 seconds
Dаy 13    Rest
Dаy 14    90 seconds
Dаy 15    90 seconds
Dаy 16    120 seconds
Dаy 17    120 seconds
Dаy 18    150 seconds
Dаy 19     Rest
Dаy 20    150 seconds
Dаy 21    150 seconds
Dаy 22    180 seconds
Dаy 23    180 seconds
Dаy 24    210 seconds
Dаy 25    Rest
Dаy 26    210 seconds
Dаy 27    240 seconds
Dаy 28    As much аs you like or cаn

Tuesday, August 9, 2016

Leucine is King: Supercharge Your Muscle Gains with BodyTech BCAAs




Focus on getting 2.5 to 5 grams of leucine with breakfast, pre-workout and post-workout meals. If you are under 40 years of age shoot for 7.5 grams per day and over 40 shoot for 15 grams per day.


#helpYOUgetGAINS 
Twitter: @helpYOUgetGAINS


  • Form: Powder
  • Flavor: UNFLAVORED
  • Serving Size: 1 SCOOP (5.1 G)
  • Number Of Servings: 66 Servings
  • Price Per Serving:  ($0.33 / serving)
  • Weight: 16 OZ
  • Allergens: Corn Free, Dairy Free, Fish Free, Wheat Free, Yeast Free

Product Label

    Unflavored
    BodyTechs Instantized BCAA Powder provides a precise 2:1:1 ratio of the essential branched chain amino acids: L-Leucine, L-Isoleucine and L-Valine. During times of metabolic stress (such as high intensity resistance training), BCAAs may become fuel for your muscles and help aid in protein synthesis and prevent catabolism (protein breakdown).

Directions
As a dietary supplement, mix one (1) scoop with 6-8 oz. of water or your favorite beverage. For best results, use before and after training and consume daily.

Supplement Facts
Serving Size 1 SCOOP (5.1 G)
Servings Per Container 66
Amount Per Serving
L-Leucine2 Gm*
L-Isoleucine1 Gm*
L-Valine1 Gm*
*Daily value not established
Other Ingredients:
Lecithin.


References: 
How to reduce the bitter taste of BCAAs25.06.2016
Athletes' reaction times improve with BCAA-ornithine combo 17.06.2016
BCAAs help dieting strength athletes retain muscle mass 08.02.2016
Effect of BCAAs on muscles is dose dependent 21.01.2016
Leucine stimulates muscle growth without training 17.11.2015
Leucine: a myostatin inhibitor available from your supplements supplier 01.12.2014
BCAAs can protect smokers' muscle mass09.04.2014
Vitamin D3 boosts anabolic effect of leucine19.09.2013
Leucine supplement helps casein build muscles 14.09.2013
Maybe it's possible to stack leucine with HMB24.08.2013
BCAAs improve cholesterol balance, says animal study 22.06.2013
During strength training BCAA's protect the muscles better when combined with taurine14.04.2013
Resveratrol-leucine combo boosts fat burning13.03.2013
Added leucine makes wheat protein as anabolic as whey 29.12.2012
Can't train? Keep on using those BCAAs...06.12.2012
Alpha-keto acids give athletes more energy02.10.2012
BCAAs inhibit fat mass growth 04.08.2012
You'll get more out of your plyometrics with BCAAs 04.07.2012
Twelve grams a day of leucine boosts muscle mass 01.04.2012
Not so young any more? Leucine still works – with extra antioxidants 29.01.2012
Endurance athletes acidify less fast with BCAAs in sports drink 20.01.2012
Told you so: BCAAs are anticatabolic02.01.2012
Amino acid mix with added leucine makes muscles grow faster 10.10.2011
BCAAs make training less tiring 07.08.2011
Sports drink with BCAAs and arginine boosts post-training recovery 28.03.2011
Small amount of BCAAs and L-arginine prevents cardio-induced muscle breakdown04.03.2011
Your body burns more fat with BCAA isoleucine 20.02.2011
BCAAs still useful even if you already use protein supplements 18.02.2011
Leucine makes rowers faster 16.02.2011
Leucine supplement boosts fat burning07.02.2011
5 g BCAAs before training = less muscle soreness 03.02.2011
Dipeptides in whey hydrolysate are glucose boosters 31.01.2011
Diet that's high in BCAAs will keep you slim26.01.2011
BCAAs prevent swimmers' muscles from breakdown 08.01.2011
Cocktail of BCAAs, glutamine and arginine boosts oxygen transport 08.12.2010
BCAAs plus glutamine extend lifespan in animal study 28.10.2010
Most effective leucine dose may be as high as 20 g 05.10.2010
Leucine retains muscle mass when you're not training 30.08.2010
Leucine increases anabolic effect of post-training meal by 16 percent 16.08.2010
BCAAs raise T levels in bodybuilders15.05.2010

Monday, August 8, 2016

My Perfect Day of Eating

BreakfastCalories
kcal
Carbs
g
Fat
g
Protein
g
Sodium
mg
Sugar
g
Bodybuilding.com - Protogen, 2 scoop340125603004
Add Food
340125603004
Lunch
Rockin Refuel - Muscle Builder, 12 oz190125303006
Add Food
190125303006
Dinner
Rotisserie Chicken - Thigh and Leg Quarter, 1 thigh and leg quarter310120336701
Green - Beans, 0.5 cup204012902
Add Food
330520349603
Snacks
Shamrock Farms - Lean Builder Rockin' Refuel Chocolate Milk (Lactose Free), 12 oz150125203006
Bodybuilding.com - Protogen, 2 scoop340125603004
Atkins - Lift Protein Drink (Berry), 16.9 oz902020400
Add Food
580261010064010
Totals1,44055402242,20023
Your Daily Goal1,75021958882,30066
Remaining31016418-13610043
Calories
kcal
Carbs
g
Fat
g
Protein
g
Sodium
mg
Sugar
g
When you're finished logging all foods and exercise for this day, click here: