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.393.354.378.378.357.371.240Percent fat:Men: Multiply result by 28 11% 10% 10.6% 10.6% 10% 10.3% 6.8%Women: Multiply result by 30Pounds of fat (multiply weight by percentage, divide by 100) 15 15 16 16 17 17.5 11Pounds of muscle (subtract pounds of fat from weight) 120 132 140 148 151 152 156©Cutting Edge Publishing 1999, 2000 All rights reserved www.musclegaintips.com 126 From the Desk of A n t h o n y E l l i s My Original RoutineMass Gaining Schedule (Week 1-10)Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday12 am1 am2 am3 am4 am5 am6 am7 am Meal A, Stack A Meal A, Stack A Meal A, Stack A Meal A, Stack A Meal A, Stack A Meal A, Stack A Meal A, Stack A8 am No workout No workout Gym (session 1) No workout Gym (session 2) No workout Gym (session 3)9 am Stack B immediately Stack B immediately Stack B immediately10 am Meal B2, Stack B2 Meal B2, Stack B2 Meal B (within 1 hr.) Meal B2, Stack B2 Meal B (within 1 hr.) Meal B2, Stack B2 Meal B (within 1 hr.)11 am12 pm1 pm Meal D Meal D Meal D Meal D Meal D Meal D Meal D2 pm3 pm4 pm Meal C, Stack C Meal C, Stack C Meal C, Stack C Meal C, Stack C Meal C, Stack C Meal C, Stack C Meal C, Stack C5 pm Work 5-1 Work 5-1 Work 5-1 Work 5-1 Work 5-16 pm7 pm Meal E Meal E Meal E Meal E Meal E Meal E Meal E8 pm9 pm10 pm Meal F, Stack D Meal F, Stack D Meal F, Stack D Meal F, Stack D Meal F, Stack D Meal F, Stack D Meal F, Stack D11 pmPoints to remember: Notes: Meal B2 is a non-workout day meal only.f& Keep your workouts under 75 minutesf& Drink Stack B immediately after your workout.f& Eat a very large meal within 1 hour after your workoutf& Eat every 3 hoursf& Eat your last meal 30 minutes before bedf& Drink at least 89 oz of water©Cutting Edge Publishing 1999, 2000 All rights reserved www.musclegaintips.com 127 From the Desk of A n t h o n y E l l i s My Original RoutineMass Training Routine (Week 1-6)f& Use Heavy weight f& Exercise guidelines:f& 5 min.on stationary bike to warm-up - 2 warm-up sets (8 reps)f& Rest 3 min between sets - 4 work sets (6-8 reps, 4-6 reps, 2-4 reps and 1-2 reps)f& Tempo: 3/0/1 - 1 burn-out set using first weight (6-12 reps)f& Stretch muscles after workout.- 1 superset to positive failure (8-12 reps)SetsSession 1 (Chest, shoulders, triceps) 2 Warmups 1 2 3 4 Burnout Supersetreps/weight reps/weight reps/weight reps/weight reps/weight reps/weight reps/weightFlat Bench Press 8/45 8/135 6/155 4/175 2/195 10/115Incline Dumbell Flyes (superset to failure) 10/30Shoulder Press 8/45 8/95 6/115 3/135 1/155 10/65Side Raises (superset to failure) 12/10Shrugs (to failure) 8/30 8/50 5/60 3/70 2/80 12/40Dips (to failure) 15 15 13 12 11Tricep Pushdowns (superset to failure) 12/65Crunches 25 23 22 20Session 2 (Legs)Squats 8/45 8/135 6/175 4/205 2/225 12/95Leg Extensions (superset to failure) 15/60Stiff-Legged Deadlifts 8/45 8/95 6/115 4/135 3/155 9/85Hamstring Curl (superset to failure) 12/50Calve raises (strip sets to failure) from 25 lbs.to 90 lbs.Reverse Crunches 15 15 12 10Session 3 (Back, bicep)Wide Grip Pull-ups (to failure) 10 10 8 6One-Arm Rows 8/30 8/50 5/60 3/65 2/70 10/40Latbar Pulldown (superset to failure) 11/60Standing Dumbell Curls (to failure) 8/10 8/25 6/30 3/40 2/50EZ Bar Reverse Curls (multiple supersets) 5/20 5/15 5/10Crunches 25 25 23 23©Cutting Edge Publishing 1999, 2000 All rights reserved www.musclegaintips.com 128 From the Desk of A n t h o n y E l l i s My Original RoutineMass Training Routine 10x10 (Week 7-10)f& Use weight you can lift for 20 reps f& Exercise guidelines:f& Perform only one exercise per body part - 10 sets of 10 reps (core exercises)f& Rest 90 seconds between sets - 3 sets of 10-15 reps for isolation workf& Tempo: 3/0/1f& Stretch muscles after workoutSetsSession 1 (Chest, back) 2 Warmups Weight 1 2 3 4 5 6 7 8 9 10reps/weight (20 rep max) reps reps reps reps reps reps reps reps reps repsIncline Dumbbell Press 15/20 40 lbs.10 10 10 10 10 10 10 10 10 10Barbell Rows (reverse grip) 12/45 135 lbs.10 10 10 10 10 10 10 10 10 10Pull-overs (3 sets, 10-15 reps) 35 lbs.15 15 12Lat-Pulldowns (3 sets, 10-15 reps) 50 lbs.15 14 14Decline board twisting Sit-ups 15 15 14 14Session 2 (Legs)Deadlifts (use proper form, or do leg press) 15/45 135 lbs.10 10 10 10 10 10 10 10 10 10Calve Raises (full stretch) 15/100 200 lbs.10 10 10 10 10 10 10 10 10 10Reverse Crunches 15 15 12 12Session 3 (Shoulders, arms)Bar Dips no bodyweight 10 10 10 10 10 10 10 10 9 9Reverse curls w/EZ curl bar 12/20 40 lbs.10 10 10 10 10 10 10 10 10 10Lateral Raises (3 sets, 10 reps) 20 lbs.10 10 10Tricep Pulldowns (3 sets, 10-15 reps) 40 lbs.15 15 15Decline board twisting Sit-ups 15 15 15 13©Cutting Edge Publishing 1999, 2000 All rights reserved www.musclegaintips.com 129 From the Desk of A n t h o n y E l l i s My Original RoutineMass Diet (Week 1-10) 135 lbs.Weight Training Days (18x bodyweight, 40%-30%-30%) Non-Weight Training Days (18x bodyweight, 40%-30%-30%)Daily Goal 2,430 243 81 Daily Goal 2,430 243 81182 182Calories Protein (g) Carbs (g) Fat (g) Calories Protein (g) Carbs (g) Fat (g)Meal A (Stack A) Meal A (Stack A)1 Myoplex 300 42 25 2 1 Myoplex 300 42 25 21 tbsp Udo's 132 0 0 14 1 tbsp Udo's 132 0 0 14432 42 25 16 432 42 25 16Meal B (Stack B) Meal B2 (creatine)1 Myoplex 300 42 25 2 4 eggs 300 24 4 201 Precision Protein 100 20 2 1 1 cup brown rice 218 4 46 21 tbsp Udo's 132 0 0 14 518 28 50 221 Ultra Fuel 400 0 100 0 Meal C (Stack C)932 62 127 17 5 oz.Chx breast 175 40 0 5Meal C (Stack C) 1.5 cup brown rice 327 6 69 35 oz.Chx breast 175 40 0 5 502 46 69 81/2 cup brown rice 109 2 23 1 Meal D284 42 23 6 1 Myoplex 300 42 25 21 tbsp.Udo's 132 0 0 14Meal D3 eggs (boiled) 225 18 3 15 432 42 25 16225 18 3 15 Meal E5 oz.Chx breast 175 40 0 5Meal E1 cup of veggies 50 2 5 15 oz.Chx breast 175 40 0 5225 42 5 61 cup of veggies 50 2 5 1225 42 5 6 Meal F (Stack D)2 Precision Protein 200 40 4 2Meal F (Stack D)1 tbsp Udo's 132 0 0 142 Precision Protein 200 40 4 2332 40 4 161 tbsp Udo's 132 0 0 14332 40 4 16Daily total 842,441 240 178Daily total 246 762,430 187Stack A Stack B Stack C Stack Df& Glutamine (1 tsp.) f& Phosphagen HP (1 serving) f& Multi vitamin f& Glutamine (1 tsp.)f& Vitamin C (1,000 mg) f& Glutamine (1 tsp.) f& Vitamin C (1,000 mg)f& Vandyl Sulfate (20 mg) f& Vitamin C (1,000 mg)f& Vandyl Sulfate (40 mg)f& Ultra Fuel©Cutting Edge Publishing 1999, 2000 All rights reserved www.musclegaintips.com 130 From the Desk of A n t h o n y E l l i s My Original RoutineFat Loss Schedule (Week 11-12)Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday12 am1 am2 am3 am4 am5 am6 am Thermo Stack Thermo Stack Thermo Stack7 am Meal A, Stack A Cardio (30-45 min.) Meal A, Stack A Cardio (30-45 min.) Meal A, Stack A Cardio (30-45 min.) Meal A, Stack A8 am Gym (session 1) Meal A, Stack A Gym (session 2) Meal A, Stack A Gym (session 3) Meal A, Stack A9 am Stack B immediately Stack B immediately Stack B immediately10 am Meal B (within 1 hr.) Meal B (within 1 hr.) Meal B (within 1 hr [ Pobierz caÅ‚ość w formacie PDF ]