DB Arm Curls 3x10 The same approach should be taken in regards to individuals who are wanting to build muscle or improve athletic performance. For those wanting to gain muscle it is important to remember it takes time, so you need to be patient. A common mistake for young men is to eat a lot of the ‘wrong’ types of food in order to try and add muscle to their frame. Your body won’t grow in the right way without quality nutrition, so when you are told you need to increase your calories we are talking about nutritious food, not eating as much takeaway as you can.

Meal Plan

Meal 1:

Oats with water or milk OR Toast
Flavour with mixed spice and Splenda or a little honey
Scrambled Eggs

Meal 2:

Tuna
Sweet Potato
Vegetables

Meal 3:

Chicken
Basmati or Brown Rice
Salad and Almonds

Meal 4: PRE WORKOUT

Protein Shake
Banana

Meal 5: POST WORKOUT

Protein Shake
Rice Cakes with Jam

Meal 6:

Fish or Red Meat
Vegetables or Salad
Oil for Dressing

Meal 7:

Natural yoghurt mixed with Cottage Cheese
Walnuts

Training Program

First thing in the morning on an empty stomach do 20-45minutes of low intensity cardiovascular exercise, Monday through Friday. Take 1 teaspoon of L-carnitine, Branch Chain Amino Acids, and 1 heaped teaspoon of glutamine prior to cardio. This is a great way to start the day, helping you feel awakened and energised. It may take a few days/weeks to get into the habit of getting up a little earlier, but with consistency it will become a lifestyle. This will also ensure you keep your body burning fat while you are trying to gain muscle.
Weight Training should be done between 4-6 days per week. Here is an example of 6 day weight training split for someone looking to reduce body fat and increase muscle definition.

Day 1: Chest

Incline Bench Press 4x10
Flat DB Press 4x10
Cable Cross  2x10
Pullovers 2x10

Day 2: Back

Wide Grip Chins 4x10
Dead-lifts 4x10
Bent Over Dumbbell Rows 2x10
Seated Rows 2x10

Day 3: Shoulders

Shoulder Press 4x10
DB Side Raises 4x10
Bar  Front Raise 2x10
Incline Rear Delt Raises 2x10
Barbell Shrugs 3x10

Day 4: REST

Day 5: Arms

Concentration curls 3x10
Tricep Pushdowns 3x10
Lying Tricep Extensions 3x10
One-Arm kickbacks  3x10

Day 6: Legs

Barbell Squats 3x12
Leg Press 45˚ 3x12
Leg Extensions 3x12
Leg Curls 3x12
Standing Calf Raise 3x10