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GOAL: Build Muscle
Exercise Program
- Conduct intense weight-training exercise utilizing basic exercises such as
the dumbbell bench press, squat, rows, curls, etc. You should train 3-4 times
per week for no more than 45-60 minutes each time. Warm up with 5 minutes on
the bike or treadmill to loosen up your muscles.
- Perform 20-30 minutes of cardiovascular exercise 3 times per week. If
possible do your cardio exercise first thing in the morning on an empty stomach.
Nutrition Program
- We recommend that you consume 5-6 well-balanced meals per day. Each meal
should be roughly equal in calories, protein, carbohydrate, and fat intake. If
you start to lose lean muscle, you can increase your carbohydrate intake
slightly, especially during your first few meals of the day. Eliminate saturated fats as
much as possible.
- Try to consume at least 1 gram of protein per pound of bodyweight per day.
In other words, if you weigh 175 lbs., target 175 grams of protein per day.
- Keep protein and fat intake fairly consistent. Use carbohydrates as your
variable. If you feel like you’re not gaining enough lean muscle, increase
your carbs slightly. If you seem to be adding too much fat, drop your carbs
down. Make moderate adjustments for best results.
- Drink one-half to one full gallon of water each day.
- Allow yourself a cheat day once a week to satisfy your cravings and eat
whatever you want.
Supplement Program
- Ultimate Muscle Mass: the Training Program is a complete weight training
program designed to help you gain 10+pounds of muscle mass. See details.
- Use a quality multi-vitamin / multi-mineral formula. See TwinLab’s Daily
One.
- Take extra antioxidants. 500-1000 mg of Vitamin C and 400-800 iu of
Vitamin E is recommended. See Syntrax Radox.
- Use 2-3 Meal Replacement Powders (MRPs) per day. This will help insure
that you take in enough lean quality protein to support muscle mass gains. See
Prolab Matrix and VPX Micellean.
- Try the amino acid L-Glutamine. This is one of the most
under-rated supplements available. It acts as an anti-catabolic to help you
add new muscle and to maintain muscle while dropping fat. See AST Glutamine.
- Use creatine monohydrate. I prefer creatine formulas that you just mix
with water and drink. These are scientifically developed with ideal transport
ingredients to insure optimum cell uptake.
- Essential Fatty Acids! EFAs are wonderful, healthy fats that can help
support your efforts tremendously. See the Total EFA.
- Use a whey protein powder if you have trouble consuming enough protein.
See Optimum 100% Whey.
- These are the basics, there are many more quality supplements available
and as always I recommend that you visit ICON1 NUTRITION frequently to stay
in tune with all the latest information and research.
[Note: Specific medical advice should be obtained from a licensed health
care practitioner. Consult your physician before you begin any nutrition,
exercise, or dietary supplement program.]
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Livermore, CA 94550 - 925-443-5007
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