The bodybuilders' most common pastime, trying to increase the efficiency of his/her program to maximize muscular gains. Here is my favorite: It is based on six meals per day, and training 4 times a week

The bodybuilders' most common pastime, trying to increase the efficiency of his/her program to maximize muscular gains. I design all my programs on my own and they are customized to my liking so some aspects of this program may not suit you.

It is based on six meals per day, and training 4 times a week. I've put a lot of research into designing this total program, and will keep a week by week journal of my training and progress.

Meal Plan


Meal One Calories Carbs Protein Fat
2 egg whites 24 0 7 0
1 whole egg 72 0 6 10
Instant oatmeal 176 36 4 2
10 oz nonfat yogurt 146 25 10 0
1 banana 90 23 1 0
8 oz Milk 166 12 9 2
8 oz orange juice 54 14 1 0
TOTAL 728 110 38 14

Meal Two Calories Carbs Protein Fat
1 1/4 cups Vector 275 52 13 3
120 g tuna 100 0 25 1
8 oz milk 166 12 9 2
8 oz orange juice 54 14 1 0
TOTAL 595 78 48 6

Meal Three Calories Carbs Protein Fat
85 g spaghetti noodles 301 63 10 1
1 tuna sandwich 153 2 26 6
1 bran muffin 146 27 4 3
16 oz orange juice 218 48 1 1
TOTAL 818 140 41 11

Meal Four (pre-workout) Calories Carbs Protein Fat
1 bran muffin 146 27 4 3
1 banana 90 23 1 0
8 oz orange juice 54 14 1 0
TOTAL 290 64 6 3

Meal Five (post-workout) Calories Carbs Protein Fat
What ever is cooked -- -- -- --
2 protein shakes 214 5 46 1
8 oz milk 166 12 9 2
8 oz orange juice 54 14 1 0
1 apple 50 13 1 1
16 oz milk 332 24 18 4
16 oz orange juice 108 28 2 0
TOTAL 704 + 70 + 67 + 6 +

Meal Six Calories Carbs Protein Fat
1 protein shake 107 2 23 1
1 apple 50 13 1 1
8 oz milk 166 12 9 2
8 oz orange juice 54 14 1 0
TOTAL 377 41 34 4

DAILY TOTALS 3512 + 393 + 234 + 44 +
Note: The plus signs signify the addition of nutrients from meal five's main dish.

Supplementation Program:
Workout Days
Morning: 2 Vanadyl Ph
1 tsp Glutamine
Pre-Workout: 2 Xenadrine NRG
1 Serving of Creavol ATP
Post Workout: 2 Servings of Protein
1 tsp Glutamine
1 serving of N-Large 2
Evening: 2 Vanadyl Ph
? tsp Glutamine

Non-Workout Days
Morning: 1 Vanadyl Ph
Evening: 1 Vanadyl Ph
Workout Routine
Monday - Quads, Hamstrings, Calves
(Warmup with squats or leg presses)
Barbell Squat - Pyramid sets
Leg Presses - 5 Pyramid sets
Seated Calf Raise - 3 sets of 15 reps
Leg Curls - 4 sets of 8 reps
Leg Extension - 4 sets of 8 reps
Standing Calf Raise - 3 sets of 12 reps

Every Second Week:
Front Kick - 2 sets of 15 reps each
Abduction (outside leg) - 2 sets of 15 reps each


Tuesday - Back, Shoulders, Traps, Abs
*Warmup with dumbbell presses*

Dumbbell Presses - 3 sets of 8 reps
Military Press - 3 sets of 6-8 reps
Dead-lift - 3 sets of 10 reps
Wide Grip Pull Ups - 3 sets of 8 reps
Seated Cable Rows - 4 sets of 8 reps
Lying Lateral Raises - 2 sets of 10 reps
Front Pull-downs - 3 sets of 8 reps
Side Lateral Raises - 3 sets of 8 reps
Rear Delt Laterals - 4 sets of 8 reps each
Shoulder Shrugs - 3 sets of 30 reps

Abs:
Incline Sit-Ups - 2 sets of 15 reps
Incline Cross-overs - 2 sets of 15 reps
Seated Leg Pull-Ins - 3 sets of 12 reps

Thursday - Chest and Abs
*Warmup with flat bench press*

Flat Flye Press - 3 sets of 10 reps
Incline Bench Press - 4 sets of 10 reps
Decline Dumbbell Press - 3 sets of 10 reps
Incline Dumbbell Press - 3 sets of 10 reps

Abs:
Incline Sit-Ups - 2 sets of 15 reps
Incline Cross-overs - 2 sets of 15 reps
Seated Leg Pull-Ins - 3 sets of 12 reps


Friday - Biceps, Triceps, Forearms
*Warmup with dumbbell curls*

Barbell Curls - 4 sets of 6-8 reps
Cable Triceps Extensions - 4 sets of 8 reps
Incline Dumbbell Curls - 3 sets of 12 reps
Rope Press downs - 3 sets of 10 reps
Dumbbell Kickbacks - 3 sets of 8 reps
Wrist Twists - 3 sets of Failure>

Every Second Week:
Preacher Cable curls - 3 sets of 8 reps