The Ultimate Workout Plan; Perfect for Skinny Guys. Build Muscle & Gain Strenght. 8 Week Program PDF
Preview The Ultimate Workout Plan; Perfect for Skinny Guys. Build Muscle & Gain Strenght. 8 Week Program
Table of Contents Ectomorph – Diet & Exercise 4 How To Workout For Mass – SPLIT or FBW 6 SPLIT or FBW for Muscle Growth? 7 What is FBW! 8 FBW for Muscle & Size Gain – Rules! 9 Grow Your Muscle; 10 Reset Your Mind; 12 How To Build Muscle Fast; 14 To build muscles at the maximum possible rate, use the following tips16 Get Back On Track After Every Failure; 17 How To Perservence; 18 What Shold You Do When You're Holding This Book In Your Hands; 19 3 Golden Rules Of Bodybuilding; 22 Rule #1; Define Your Destination 22 How To Set A Goal That Will Be Important To You, And Wil Motivate You To Act 24 Use Affirmation 29 RULE #2 Calculate How Much Fuel You'II Need 31 How To Start? 32 RULE #3. Track You Progress 36 How To Create Tasty Custom Meal Plan; 40 Bodybuilding TIPS! 42 Sample Meal Plan For Muscle Building 44 Intermitent Fasting- If Your Goal Is To Burn Fat 46 How To Divide Macro Nutrients 49 Fat-Burning and Muscle Building Friendly Foods 56 Muscle Building In Practice – Tools Used By Personal Trainers, Bodybuilders, And Athletes To Get Quick Results 79 Full Body Workout For Mass - SCHEDULE 86 If the knowledge I share with you in this ebook is not enough for you and you would like to become an expert in muscle building nutrition I recommend you to take an extra dose of knowledge "Anabolic Cooking Cookbook" This book will teach you how to make your own mouth-watering meals that will once and for all give you the opportunity to get the results and the body you deserve! This book is packed with more than 200 "Anabolicious" recipes A SNEAK PEEK OF WHAT'S INSIDE Ectomorph – Diet & Exercise Ectomorph is usually slim build, and sometimes even thin, which makes it quite easy to distinguish it from endomorphic and mesomorphic. He has narrow shoulders and hips, and his chest is relatively narrow and flat. The face and neck are slender and elongated, and the posture is rather stooped, which is due to the weak tension of the muscles responsible for the straight posture. The goal of ectomorphic will be to increase body weight so that body composition is more proportional. Muscularity will be a particular challenge. Ectomorph is characterized by rapid metabolism, which can be seen as an advantage, because there is a small risk of postponing excess calories in the form of adipose tissue. On the other hand, high caloric demand causes difficulties with the growth of muscle mass, because muscle tissue very quickly consumes energy reserves in the form of carbohydrates and begins to burn the proteins it is made of. Because of this, muscle "maintenance" can be a problem. Due to the fast metabolism, the basis of the diet is high calorific value. To avoid self-burning of muscle tissue, you have to calculate your caloric needs, and add extra calories. In the next pages I explain how to do it. To increase weight, use 5 to 7 large meals. The basis of the menu should be complex carbohydrates, such as: rice, oats, pasta, dark bread etc. The division of macronutrients should be as follows: - 45-50% carbohydrates - 20% protein - fats 30-35% Among nutrients it is worth considering the use of gainers, which can facilitate weight gain. It is much easier to meet high caloric needs by using in the diet a large amount of high-calorie nuts and stones rich in fats and proteins. The ectomorphic diet should also be rich in vegetable oils and fats of animal origin, which helps to increase the energy value of individual meals. It is important to control your muscle mass gain to avoid unnecessary fat gain. Particularly valuable in this case is the increase in pure muscle mass and its maintenance, which is why proper training accompanying a diet tailored to the needs of ectomorphics is important. Ectomorphs also show high tolerance to carbohydrates, which means that the diet can consist largely of them. It is especially recommended to eat carbohydrate meals during or after training. Due to the high demand for carbohydrates, breakfast should be the most extensive meal of the day, consisting of carbohydrates and proteins. Such "charging" of carbohydrates prevents their deficiency during the day. In the event of energy shortage, the body burns carbohydrates in the first place, which means that the strategy of eating breakfast rich in this macronutrient prevents the consumption of muscle tissue. How To Workout For Mass – SPLIT or FBW Building mass and size is a process that requires perseverance and sticking to several assumptions. It is worth doing it wisely and getting lean muscles instead of fat tissue. Why am I telling you this? Just because I have noticed that often people who are in the mass building period focus their attention only on weight. Not considering whether weight gain is fat or muscle. In my opinion it makes no sense if you gain 10 kg of body weight and 7 kg is fat. Which you will have to burn later. Whether you want to build muscles or cut body fat, always start by creating a strategy for the coming weeks.
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