I posted earlier that I have set a new goal for myself – I want to add some lean muscle mass. So with that goal in mind, I have changed my workout routine to go heavy and hard. I am doing a 5 day training split that looks like this:
Mon: Chest and Biceps
Tue: Back and Triceps
Wed: Shoulders and Glutes
Fri: Back and Abs
Sat. Shoulders and Glutes
While building muscle, I will keep cardio to a minimum of 20 minutes, 2-3 times a week, of interval sessions. I will perform 18-20 sets, with reps of 10, per major muscles. Smaller muscles, such as Biceps, Triceps, and Calves will be 6-9 sets.
Pre and Post workout nutrition is important when trying to build muscle. You need to clean, nutritious foods to supply fuel for your body.
About 30-60 minutes before your workout, have a meal of protein and complex carbs, such as 3oz. of chicken, with 25 grams of brown rice or yams, along with veggies or an apple.
Within 30 minutes after your workout, the goal is to supply the body immediate sources of protein and carbohydrates to begin repairing, refueling and rebuilding broken down muscle tissue. Carbs that are quick ingesting, such as fruit juice or chocolate milk, restore your glycogen levels the quickest. Whey protein serves as the best source of amino acids for tissue repair post-workout. Whey has a 100 percent bioavailability. In other words, 100 percent of what is consumed is used.
My favorite post workout meal is a
4 oz skim milk
1 Scoop Vanilla Whey Protein Powder (20grm protein)
Handful of fresh, raw baby spinach
¼ cup frozen blueberries
½ large or 1 small banana sliced
Put all ingredients in blender and process until smooth.
About 90min. – 2 hours after this shake, I will eat a normal meal such as eggs or chicken, which will provide protein that is absorbed by the body more slowly.
Stay tuned….I’ll be posting workouts and progress reports!