Calories: 3100/day muscle gain

Calories: 3100/day muscle gain

Training Schedule: (HEAVY & INTENSE)

5 days on 2 days rest; compound lifts.
Day 1: Chest, Tricieps, Abs (1. pushups, 2. tricep extension, 3. dead lift, 4. chest push)
Day 2: Shoulders, Legs (1. dumbbell military press (O-O ^^ O-O), 2. upright rows, 3. squats, 4. legs push, 5. walking lunges)
Day 3: Back, Biceps, Forearms (1. wide grap late pulldown, 2. wide grip pulldown behind neck, 3. hammer curls (vertical stick), 4. alternating curls (horizontal stick), 5. wrist curls)
Day 4: Chest, Triceps, Abs (1. pushups, 2. tricep extension, 3. dead lifts, 4. chest push)
Day 5: Shoulders, Calves (1. dumbbell military press (O-O ^^ O-O), 2. upright rows, 3. squats, 4. legs push, 5. walking lunges)

> Bedtime 11.30pm

CHANGE: Supersets / Dropsets / FastSpeed / SlowSpeed / Sets / Reps
Balance → (front & back; chest & back; biceps & triceps).

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Meal 1 - 10.00am (Calories: 380):

> Protein: x 6 egg whites, 3 yolks scamble or boiled.

> Carbs: 45g oats cook in skim milk cinnamon or natvia sweetener

• oats should be superbarley oats from Woolworths

Meal 2 -13.00pm before gym (Cals: 700):

>Protein: 200 g chicken breast

>200g cooked brown rice

> Fibre: 100g

1 tbsp natural peanut butter

Meal 3 - 4.00pm after gym (cals: 600):

Supps: 1 scoop whey, 5g creatine

> Protein: 200g chicken breast

1 banana

200g sweet potato

1 tbsp natural peanut butter

2 dates

Meal 4 - 7.00pm (cals: 500):

Protein: 200g salmon or other fish

handful of almonds

200g cooked brown rice

Meal 5 - 10.00pm (cals: 400):

100g chicken breast

100g mixed veg

1 cup strawberries and blueberry mix, with 100g no fat Greek Yoghurt

1 scoop whey protein

Drink Plenty of water! Around 3 litres per day at least!