5 meal a day plan trial#
It always was and always will be a trial and error game. You might find that you can deal best with carbs in the morning but others might want to commit sleep suicide when they eat too many carbohydrates for breakfast. What I had the most success with is tweaking macros for individual needs. I don’t believe in trying to keep the same ratio of macronutrients throughout the day since different bodies require different needs.
PM workout Chest = 6-7 total sets of 8-15 reps with minimal rests between sets
PM training: high reps and supersets, low volumeĪM workout Chest = 8 total sets of 3-5 reps with 120 seconds rest between sets Morning sessions are limited to one or two exercises and afternoon sessions can have 3 to 4 exercises. Training time for each session should be no more than 30-40 minutes. Choose 5 exercises, do 10 reps of each, in a circuit style training one after the other, repeat for 5 sets.įor those with time on their hands and a bit of insanity in their brains, try two-a-days. Arnold said it best, as soon as he added more volume to his routine, growth was the outcome. Week 2 – 3 sets of 10-12 reps and add 1 or 2 more exercises per body part You need to train 4 to 5 days a week, one or two body parts per day, incorporating drop sets, the mechanical advantage principle, supersets and short rest periods to maximize muscle growth. Keep your rep range between 8 to 1 and use your workouts to create as much damage as possible. It goes without saying that the main goal is hypertrophy.
5 meal a day plan how to#
Now that we know where we’re starting, let’s see how to reach our goal. There are many methods, but any of them, if done properly, always at the beginning of the week and at the same time of day, can accurately track your progress. You can’t really tell if you have lost fat or gained lean mass.įor your purposes, skinfold calipers are the way to go. It’s rare you can find someone or a special lab who does it, and it takes about 20 minutes.Īnthropometric: Easy, cheap but inaccurate. Hydrostatic weighing: Not practical but very accurate. Since you have to repeat the test in 4 weeks to see how you have done, maybe not the way to go. Takes about 5 minutes to complete.ĭexascan: Expensive, accurate but not easy to find near you. However, get a seasoned trainer, since accuracy builds with the number of tests done on different individuals. Here’s a quick look at how to measure body fat: Test Your Body Fat Percentageįirst off, get your body fat done by a professional, not with the cheap bio-impedance scale you have in your bathroom. However, we need 5 pounds of lean muscle mass and metabolically active tissue in 4 weeks. I don’t care how you see it, but I’m not only looking at the weight on the scale, anybody can gain 5 pounds on the scale. In all, we have about 4 weeks, so it’s crunch time.
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