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Lee Hayward
P.O. Box 13175
Stn. Topsail
CBS, NL, A1W 2K1
Canada
NOTE:
You can see a video of this full workout routine on the
Total Fitness Bodybuilding YouTube channel at:
https://www.youtube.com/watch?v=UcvF62KhLho
NOTE:
You can see a video of this full workout routine on the
Total Fitness Bodybuilding YouTube channel at:
https://www.youtube.com/watch?v=mnIy8u23uVk
***When you can perform 3 sets of 20+ reps. You can add
weight by holding a barbell or weight plate to your
chest.
NOTE:
You can see a video of this full workout routine on the
Total Fitness Bodybuilding YouTube channel at:
https://www.youtube.com/watch?v=7wzyIigRERQ
*With push ups start off using just your bodyweight and
strive to increase the number of repetitions you
perform each workout. Each time you do them try to get
at least 1 more repetition than you did for your
previous workout.
**When you can perform 3 sets of 25+ reps. You can add
weight by wearing a weighted vest, using rubber
resistance bands, or doing partner assisted push ups.
But the Quick & Easy way to get a very good estimate
of your caloric needs for bulking is to simply multiply
your bodyweight by 20. This is the number of calories
that youll need to eat on a daily basis in order to
gain muscular bodyweight.
So by weighing yourself
at the same time each week,
youll get a better idea of
your actual bodyweight
changes without the
distractions of daily
fluctuations.
And vice versa, if you find that are gaining too much
weight and feel like the extra weight is being stored
as bodyfat, then just reduce your calories by 500 per
day.
Mid-Morning Snack:
2 scoops of protein powder 48 6 2
1 banana 1 30 1
1 ounce of almonds 6 6 14
Lunch:
4 oz. of lean meat or chicken 30 0 10
8 oz. potato or sweet potato 4 40 0
Garden salad with dressing 5 20 15
Mid-Afternoon Snack:
2 scoops of protein powder 48 6 2
1 banana 1 30 1
1 ounce of almonds 6 6 14
Dinner:
4 oz. of lean meat or chicken 30 0 10
2 cups of rice 8 90 1
2 cups of steamed green veggies 2 20 0
Bed-Time Snack:
1 cup of Cottage Cheese 23 7 9
3 Rice Cakes with 1 21 0
3 tablespoonfuls Peanut Butter 12 9 24
1 banana 1 30 1
1 ounce of almonds 6 6 14
With this sample diet plan youll notice how the meals
are split up over the course of the day. I like to
stick to the traditional 3 main meals breakfast,
lunch, and dinner with a high protein snack added in
between each meal. For a total of 6 feedings per day.
This approach works really well for skinny guys who are
trying to gain muscular bodyweight.
http://www.leehayward.com/blog/customized-programs
www.TotalFitnessBodybuilding.com
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