|
Intermediate
The training cycle is based on a two-days-on and one-day-off schedule, training abdominals twice a week.
Sun
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Chest/ Biceps
|
Back/ Triceps
|
Rest (Abs)
|
Shoulders/ Traps
|
Quads/ Hams/ Calves (Abs)
|
Rest
|
Diet
Caloric intake should be divided into 5 meals. The effectiveness of eating low-fat, frequent meals has been thoroughly documented to rapidly increase lean body mass. Use the chart to determine your diet specifications.
Bodyweight (lbs)
|
Protein (gm)
|
Carbohydrates (gm)
|
Total Calories with 20% from Fat
|
100 |
150 |
500 |
3120 |
110 |
165 |
550 |
3432 |
120 |
180 |
600 |
3744 |
130 |
195 |
650 |
4056 |
140 |
210 |
700 |
4368 |
150 |
225 |
750 |
4860 |
160 |
240 |
800 |
4992 |
170 |
255 |
850 |
5304 |
180 |
270 |
900 |
5676 |
190 |
285 |
950 |
5988 |
200 |
300 |
1000 |
6300 |
210 |
315 |
1050 |
6612 |
220 |
330 |
1100 |
6924 |
230 |
345 |
1150 |
7236 |
240 |
360 |
1200 |
7548 |
250 |
375 |
1250 |
7860 |
|
Weight Training
8
|
1)
|
Main
|
1
|
2)
|
Introduction
|
2
|
3)
|
Novice
|
5
|
4)
|
Intermediate
|
8
|
5)
|
Exercise Description
|
12
|
|
Chest/Biceps
|
18
|
|
Back/Triceps
|
21
|
|
Shoulders/Traps
|
28
|
|
Quads/Hams/Calves
|
30
|
|
Abs
|
35
|
6)
|
Motivation and Conclusion
|
39
|
|