More Muscle? More Work!

More Muscle? More Work!
If you want more muscle, plan on endless hours of dedication, commitment, and really hard training. Adding muscle to your physique requires hundreds of well thought out and consistent hours in the gym. If you are uncertain exactly how to go about this, hire someone who is successful AND educated.
But that isn't enough...

In order to achieve a muscular physique (especially naturally), you need to complement your hours of dedication in the gym with proper nutrition. Training and nutrition are two sides of the same coin, folks!

 I really can't emphasize this enough.

Getting fat is easy: anyone can do it, and most people do. Gaining muscle and staying attractively lean is the holy grail of bodybuilding. Do not just haphazardly increase your caloric intake. The goal is to increase your metabolism through both frequent, healthy feedings AND intense training. Again, if you are uncertain how to do this, hire someone who is educated AND successful at this.

ANOTHER DAY OF TRAINING AND NUTRITION - MONDAY, SEPTEMBER 30, 2013:

4:15 a.m. 1/2 liter water and fat burner
5:00 a.m. - 6:45 a.m. work
6:50 a.m. 6 egg whites, 1/2 cup oatmeal, 2 tbsp. chia seeds, 1/3 cup blackberries
7:00 a.m. 15 minutes heavy biking
7:15 a.m. - 11:30 a.m. work
11:30 a.m. 6 egg whites, 1 sweet potato, 2 cups roasted broccoli

TRAINING SESSION ONE: 12 noon
15 KB Swings (18 kg KB)
10 Burpee Box Jumps
5 Push-ups
5 Ring Pull-ups
20 minutes - 7 rounds + 15 KB Swings

12:30 p.m. 90 calorie protein supplement

TRAINING SESSION TWO: 1 p.m.
Seated Leg Curls: 10 reps heavy (80 lbs.) followed immediately by 15 reps moderate (60-70 lbs.) x 5
MAX RACK Sissy Squats: 2 sets of 20 reps (bar only); 2 sets of 10 reps (bar +20 lbs.); 2 sets of 10 reps (bar + 40 lbs.)
LEG EXTENSIONS: 10 x 50 lbs.; 15 x 50 lbs.; 20 x 50 lbs.; 25 x 50 lbs.; 30 x 50 lbs.
CALF RAISES (Seated): 4 sets of 25 reps
SINGLE LEG DEAD LIFTS: 20 (each leg) x 20 lbs.; 15 (each leg) x 30 lbs.; 10 (each leg) x 40 lbs.

20 minutes of moderate biking

2:00 p.m. 4 oz. tilapia, 2 cups broccoli, 1 peach, 4 strawberries, 1/4 cup brown rice

2:30 p.m. - 6:30 p.m. work

5:30 p.m. 1 cup cottage cheese, 1 cucumber, salsa, 1 cup steamed spinach

7:30 p.m. errands and get ready to be back at work tomorrow 5:30 a.m.!